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Cut carbs to improve performance

BY JULIE SEAMER
 FRIDAY, SEPTEMBER 14, 2007


There is little doubt that a low-carbohydrate diet has proven effective in helping people shed some extra weight, but is this principle relevant to athletes? Unlike those seeking only cosmetic changes from their eating habits, athletes rely on their daily nutritional program to provide measured results. This means being able to run faster, train harder, and recover more quickly. So food selection and diet strategy is an integral part of performance.

The first thing to determine is what type of athlete are you? Different sports define performance differently. For some it may equate to greater speed, while for others it's all about strength and power. Consequently, not all athletes have the same nutritional requirements and each individual may require some trial and error in determining ideal intake.

The following is a general guide for certain athletic categories:

High-intensity athletes: If you are exercising at high levels for durations longer than 90 minutes, higher carbohydrate levels are required as fuel. The objective is to consume enough carbs to maintain glycogen stores without "spilling over" (when all available liver and muscle glycogen stores are full and unable to accept sugar stores). Once glycogen becomes full, the body converts remaining sugars into fat. This is not advantageous to an athlete.

For athletes in this endurance category, recommended carbohydrate intake is 5-8 grams per kilogram (kg) of body weight, possibly increasing to 8-10 grams per kg for ultra-endurance conditions.

Speed and power athletes: For shorter duration of athletic activities (90 seconds or less), sugar is burnt as a primary source of fuel during activity, but this doesn't warrant high consumption of carbs. Glycogen levels won't be depleted during speed or power exertion and these types of athletes may perform better with 3-5gms of carbs per kg of body weight, possibly less depending on the event.

Another key tip for speed and power is to avoid high-carb consumption immediately before training/event. Also post-workout carbohydrate replenishment is less of an issue for these athletes; they are better off dispensing carbs throughout the day in small amounts. These carbohydrates should be low on the glycemic index and best consumed with proteins and healthy fats to control insulin and decrease the chance of storing excess carbs as fat. For an individual guide of your own protein/carb/fat requirements, check the PCF Calculator.

Non-athletic/fitness seeking individuals: If you're not involved in competitive sports or high-intensity events but are interested in increasing your performance at the gym or during weekend recreation activities, your carbohydrate requirements are even lower. To maintain adequate glycogen stores this could mean only 1-3grams per kg of body weight, possibly less. The determining factor is related to your goals (ie: weight loss, increased stamina etc). The objective is to provide enough fuel for your body while reaping the rewards of a lower-carbohydrate diet.

If you feel fatigued and depleted then increase intake with healthy carb choices such as oats or fruits. If however you are putting on fat then reduce periodically, emphasising protein-rich snacks such as Lo-Carb Protein Revival, until you get the desired result.

We can all benefit from becoming carb-conscious. Here are some tips to cut carbohydrates yet boost your performance:


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