The Importance of Carbohydrates for Performance

Carbohydrates are fundamental for athletes at every level, from youth to professional, due to their positive impact on sports performance and overall health. 

Importance of Carbohydrates for Athletes

Carbohydrates (carbs) serve as the primary energy source during both exercise and rest. Carbs are present in different places and in different forms in the body. Carbs circulating in our blood (called ‘blood glucose’) provide a constant source of energy for our body and brain. We store carbs in the form of ‘glycogen’ in our muscles and liver; these energy reserves (primarily muscle glycogen) are tapped into while we exercise, converting this glycogen to glucose for energy. Eating enough carbs is essential to maintain consistent blood glucose levels, fill glycogen stores before exercise, and replenish glycogen stores after exercise. Athletes require a higher carb intake compared to sedentary people and non-athletes to meet their increased energy demands and optimize performance. Key benefits of carbs include:

• Immediate Energy: A simple carbs snack provides immediate energy. This is why we recommend eating a snack before training or consuming carbs mid-race/game. 
• Sustained Energy: Sufficient stored energy is crucial for prolonged training sessions or competitions. This is why endurance athletes ‘carbo-load’ before races. 
• Performance: Carbs support all sport performance – endurance, power output, mental focus, speed. Carbs are absolutely essential for training and performance. Check out Wendi’s fueling youth athletes blog HERE for pre-workout carb choices.
• Recovery: Carbs replenish glycogen stores post-exercise, facilitating quicker recovery and reducing muscle fatigue and soreness. This is essential in preparing athletes for back-to-back competitions or practices. Refueling youth athletes blog HERE.

Types of Carbs and Real Food Sources

Carbs are categorized into simple and complex varieties:

• Simple Carbs: These are low in fiber and digest very quickly, providing immediate energy. Simple carbs are found in fruits (e.g., bananas, applesauce, peaches), snack items (pretzels, fig newtons, fruit snacks), white grain products (e.g., white bread, white rice), fruit juice, and natural sugars (e.g., honey, maple syrup).
• Complex Carbs: These are typically higher in fiber and take longer to digest, providing longer-lasting energy. Complex carbs are found in whole grains (e.g., oats, quinoa, brown rice), vegetables (e.g., leafy greens, sweet potatoes, broccoli), and legumes (e.g., beans, lentils).

3 Signs You’re Not Eating Enough Carbs

1. Fatigue & Low Energy: Inadequate carbs may lead to low energy levels during workouts and daily activities.
2. Poor Recovery: Insufficient carbs impedes post-exercise recovery, prolonging muscle soreness and impairing muscular adaptations. 
3. Performance Decline: Low carb intake can diminish strength, speed, and endurance. Simple refueling options for athletes HERE.

Consequences of Low Carb Intake

Insufficient carbs consumption can negatively affect athletic performance and health:

• Decline in Performance: Low carb intake almost always worsens performance across all sports. Never cut carbs while you’re in competition season; .
• Injury Risk: Low glycogen levels can impair your form, coordination, and efficiency, all which increase the likelihood of both acute and chronic (overuse) injuries. Eat enough carbs to stay healthy. 
• Weakened Immune Function: The immune system relies on sufficient carbs to function optimally; too few and immunity worsens, increasing susceptibility to frequent illness.
• Loss of Muscle Mass: Adequate carbs spares protein for muscle repair and growth, which prevents muscle breakdown, especially during endurance training. Lack of carbs can contribute to muscle breakdown during training.

Carbs play a pivotal role in athletic performance and overall health for all athletes. By prioritizing nutrient-rich carb sources and ensuring adequate intake, athletes can boost energy levels, quicken recovery, and improve performance. For personalized carbs needs, work with our team of registered dietitians and certified sports nutritionists.