When performance and nutrition are discussed in conjunction with one another it is usually protein that gets most of the attention. But what about carbohydrates? Carbohydrates are a key player in performance as well, because they provide the body with fuel for energy. Carbohydrates can be found in a variety of foods. The most ideal carbohydrates are found in pasta, breads, cereal, fruits, and vegetables.
Carbohydrates are so often overlooked in the athlete’s diet, because so much emphasis is placed on protein intake. However, an athlete looking to elevate his performance should have an adequate variety of carbohydrate, protein, and fat in his diet to effectively support training and performance. When assesssing his diet, the athlete should look at both his sport and current training regimen as these will affect the amount of carbohydrates that should be taken in. Different athletes will have different needs. So, what’s the right amount of carbohydrates to take in?
Aerobic endurance athletes (runners, cyclists, triathletes, some soccer players): ~8-10 g/kg of body weight
Strength, sprint, skill athletes (most team sports, sprinters, power athletes): ~5-6 g/kg of body weight
These numbers are general guidelines, but research shows that aerobic endurance athletes will have higher maximal carbohydrate requirements than those athletes who are more power and sprint based. The power and sprint athlete do not typically train aerobically for more than an hour each day, and therefore, do not deplete their carbohydrate stores as quickly. So, carbohydrate intake should be individualized based on sport, training program, and personal dietary needs.
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