How Does Carbs Affect Performance?

Carbohydrates are an essential energy source.

It plays a major role in sports performance, exercise, and even mundane activities. It’s fuel to keep the body functioning and moving. There are digestible and indigestible carbs; they both have a role to play but have very different jobs to perform.

Fiber is an indigestible carb and doesn’t break down into the body as glucose, as many other carbs do.

It’s pivotal for gut health, helping to move food through the digestive tract. It also regulates sugar levels.

You can read more information on fiber here

Digestible carbs are broken down as sugar molecules.

They are stored in the muscle and liver as glycogen and used as an energy source when we exercise and move throughout the day. Fats are another macronutrient used as fuel, but carbs are more efficient because they provide more energy for each molecule of oxygen. The body stores more fat than carbs. The body uses both for energy, but carbs are better suited for high-intensity workouts.

You can read more information on macronutrients here

Endurance athletes tend to have high-carb diets. If you’re training for 90 minutes or more, it may be best to consume foods that are high in carbs, aligning your meals with your training. And if the training persists for hours, it’s important to consider eating or drinking carbs at a designated time during exercise, as it gives the body more fuel for optimal training levels. After exercising, carbs are also necessary to restore sugar levels.

Focus on consuming carbs that are full of other nutrients, in addition to the macronutrients it provides your body. Here are some suggestions:

Fruits: Apples, Bananas, Dates, Oranges

Whole grains: Brown rice, quinoa, oats, lentils, pasta (whole grain), whole wheat bread, beans

These foods are not only full of carbs but a host of micronutrients, like Vitamin C. Don't eat empty carbs, that only bring energy, get a double dose with your carbs. Carbs are important for fuel as you move throughout the day; focus on the quality of carbs, to give you quality performance.

Source: Wageningen University & Research: Nutrition Exercise & Sports Course