Charlotte Han ‘27
Definition & Overview
Carbohydrates are one of the three important macronutrients in our diets, divided into simple carbs and complex carbs. Simple carbs are sugars, a common exampe being glucose, a type of monosaccharide molecule. They are low in fiber, can be directly absorbed into the bloodstream, and provide quick energy for performance. On the other hand, complex carbs contain non-digestive carbohydrates known as fiber. Complex carbs such as starchy vegetables, legumes, and whole grains promote satiety and blood sugar balance and are fermented in the colon by the gut microbiome.
Digestion & Absorption
Carbohydrate consumption triggers the release of various digestive enzymes. These enzymes break complex carbs into simple sugar molecules known as monosaccharides. Monosaccharides are then absorbed into the bloodstream and cycled through the body to release energy.
Carbohydrates trigger an increase in blood glucose levels, which causes the release of the hormone insulin. This promotes glucose (simple sugar) uptake and lowers blood sugar levels. Shortly after, low blood sugar levels will prompt the release of another hormone called glucagon, which raises blood sugar levels during periods of fasting. This cycle continues throughout the day to maintain blood sugar balance.
Maximizing carb benefits in sports
Carbohydrates provide the body’s main source of energy. They not only fuel organs and muscles but also support brain function and sports performance. As athletes prepare for their spring season, here are some fueling suggestions!
Pre-training: Carbohydrates are key to pre-training fuel. As a training session approaches, athletes should consider decreasing complex carb intake and increasing simple carb(sugar) intake. This spikes blood glucose levels to ensure maximum energy release. Examples include dates, bananas, dried fruits, bagels, etc.
During training: Simple carbs in the form of liquid are fast-digesting and can help quickly replenish lost energy in between training sessions. Examples include energy gels, dates, energy drinks, & energy bars.
Post-training: Post-training meals should be balanced, with a focus on carbs and protein to support muscle recovery. Examples include a type of meat or a form of whole grains with a side of vegetables.
