It is muscles preferred source of fuel for exercise, especially at high intensity. On the other hand, proteins job is not as a fuel provider but it is critically important to allow muscles to repair and recover post-exercise and for muscles to grow, particularly for young people. The healing power of surfing Carb-loading the day before an event is recognised as being a particular help to an endurance athlete exercising for three or more hours, but less relevant for the duration of your standard team sport (90 minutes or less). Carb sources range from less-nutritious, sugar-based sweet foods such as cakes, biscuits, muffins, fruit squash, jam, honey or jellies which offer limited value as energy fuel, to higher-fibre forms that are more slowly absorbed. Such nutritious, high-carbohydrate forms include wholegrain breads and scones, oats, breakfast cereals, pasta, rice, potatoes (including sweet potatoes) and other root vegetables, beans, peas, lentils, fruit and low-fat yoghurt. Carbs are stored in the body as glycogen and during exercise this is broken down into glucose, which feeds the working muscles with energy. Enhances recovery An optimal dietary carbohydrate intake enhances recovery and optimises glycogen stores for the next training session, says Gillian McConnell, clinical dietitian and sports nutritionist at Inside Out Nutrition in Stillorgan and Greystones. One of the problems that I see is when people become carb-phobic, so they restrict calories, because they are very weight-conscious. People are afraid to eat carbohydrates because they have a fear of gaining weight and slowing down. This can be the farthest from the truth, as carbohydrates can help fuel the body and improve the speed and performance of exercise, says McConnell. A nutritionally complete, balanced diet should provide ample amounts of energy, carbohydrates and protein to ensure optimal nutrition to support exercise performance. Endorsed by celebrities There is no one food that is a super food and no one type of food should be consumed in abundance. Watch out for diets endorsed by celebrities; the chances are it is the latest fad diet.
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