Carbs and Performance

Carbs…we need them.

Carbohydrates provide energy. As people who walk, chase our pets, exercise regularly, we want that energy.  And that’s a good thing because carbs are everywhere!  They include grains, starches, fruits, and dairy, so the options for finding what works for you are endless. 🥖🍌🍬

When we look at carbs through a performance lens, timing matters and with all the options out there, this can get a little bit confusing.

As a general guideline, complex carbs should be consumed two to four hours before exercising, regardless of your choice of workout. Studies have shown that eating carbs four hours before exercise showed and improvement in performance by 15%!

If your training sessions last longer than an hour, you may need to start replenishing glucose to your working muscles. Try not to overthink this; a sports drink such as gatorade will work here. Heck, even a couple of Sour Patch Kids can help you out!

And don’t think that your body is no longer working just because your workout is finished. Kickstart the recovery process by feeding yourself a well rounded snack (carbs and a protein) to help replenish your muscles and the energy you just put out. Try some waffles with nut butter or some pasta/rice with your choice of protein!

🌟 A special note 🌟

Often times, carbs are mislabeled as a detriment to health if they are not packaged and presented in a certain way. And to be frank, this way is usually very elitist and Eurocentric. Don’t let anyone make you feel as though you shouldn’t eat the food that bring you joy, satisfaction and closeness to your culture. Your body won’t discriminate which nutrients it breaks down and utilizes, so don’t rob yourself of the foods that make you, you!