Carbohydrates are our body's fuel. They have been reviled and loved at the same time because of their link to sports performance and in turn to weight gain. The reality for runners is that carbohydrates are the staple diet. They help us to avoid exhaustion and muscle fatigue when our body's glycogen is consumed.
We can differentiate between 2 types of carbohydrates:
- Simple carbohydrates: sugars glucose, fructose, lactose...) which are associated with immediate energy.
- Complex carbohydrates: They are made up of different types of sugars and allow us a more lasting energy supply.
- Fibers are also found in the spectrum of carbohydrates, both soluble and insoluble, which help the body to purify and avoid weight gain.
And what is the recommended amount of carbohydrates in a runner's diet?
The reality is that there is no general consensus on the amount to ingest. It will depend on several factors such as the volume of training, the time of the season or the body's ability to adapt to the carbohydrate diet we are providing.
As a general rule, an endurance athlete takes between 50 and 60% of carbohydrates in his diet. Especially complex carbohydrates, fruits (simple sugars) and vegetables. Avoiding as much as possible refined sugars (commercial sugar and foods made with white flour).
A simple rule
An adequate level of carbohydrates would be the result of daily ingestion of 8 to 10 grams per kilo of weight of the athlete. With this amount we not only have enough to face with guarantee the trainings but we will also have the extra contribution needed by the brain that works 24 hours a day.
We must not forget the consumption of fiber that will help purify the body of toxic substances and help prevent diseases such as diabetes, cholesterol and even tumors.
Read more news about: Nutrition
