Carbohydrates and Competing
Why carbohydrates are a must for an athlete
First of all, I totally understand how appealing the keto, or low carb-high protein lifestyle is. We all have that one friend who raves about how much weight they lost when the cut out the carbs, but it isn't all what it's cracked up to be. There are many health risks associated with a lower carb diet such as vitamin deficiency, restlessness, and mood disturbances (Burke & Deakin 2010, pp. 132-133). Athletes have even more to add to that list, such as lower immunity, decreased iron status (performance iron health status is different to normal iron health status) and issues gaining or maintaining muscle mass. For an athlete's sake, it certainly doesn't enhance performance in a multi-faceted race like the triathlon. Here's a brief insight into optimising performance without compromising health or body composition.
Let's talk about why carbohydrates should be on the menu. Ideally, carbs should be eaten throughout the day and especially before and after training or competing. So what's so special about these little molecules of energy? I'm glad you asked!
If we break down the word, we get carbo and hydrate. The carb part refers to energy. This is utilised by cells, muscles and the brain for fuel prior to exercise. It fact, it's the brain's preferred fuel source! After strenuous exercise, the body craves more fuel or carbs to help replenish the energy lost. If this doesn't happen, the body will look for other sources of energy. Since fat isn't as easily broken down and utilised, the body will also take part of the energy it needs from it's protein stores. Unfortunately, these stores are in the muscles, thereby breaking them down in effort to produce energy, resulting in muscle loss, zero training progression, and little to no chance at a PB (eating protein alongside carbs is the ultimate goal, but that's a whole other article)!
The hydrate part is the important bit. For every 1 part carb, we also get 3 parts water when carbs are absorbed by the cells, tissue and muscles (this may be why you feel heavier and therefore blame carbs for the sudden weight gain-it's not fat, just water). The water absorption is a great bonus. Since water is lost in sweat, carbs indirectly help to keep the body's cells hydrated to keep you performing at your best.
We've discussed the backbone of carbohydrates, now let's talk about where they fit on the menu. For an everyday individual, we recommend eating 5-6x a day or in some cases 3x a day, with carbs added to main meals at minimum. For triathletes, however, that pattern of eating just isn't going to cut it! Triathletes need to be eating 6x a day at minimum, plus a pre and post carb rich snack around training. The AMOUNT and KIND of carbs is the tricky part. This is where it's important to understand your body and gut sensitivity. Trialling this in training leading up to competition is key. Your sports dietitian/nutritionist can play a huge role in this process and assist in which supplements such as caffeine, creatine, nitrates, etc. (if any) may be right for you.
If you've taken the time to read to this point, I'll let you in on a fantastic product that has been tested and raved about by fellow triathletes for its taste and ease on the gut, and supported by dietitians for its nutrition profile. With many different flavours to suit your fancy, and different products to choose from such as pre and during event energy or post event recovery products, Tailwind Nutrition delivers all the way from Colorado U.S.A and is available here.
Tailwind supplies products containing enough energy and electrolytes for pre or during competition and products with enough energy and protein to replenish the body after competition deeming a dietitian's mark of approval.
Before supplements can have a positive and noticeable improvement in your performance, your nutrition foundation should already be in tip-top shape. If you're unsure, new to triathlete competing or just wanting to make sure, a sports nutrition consult could be the difference between a PB and getting a ripper calf cramp on the home stretch.
Finally, I want to emphasise that having a healthy relationship with food is the most important and first step toward performing at your best and finding fulfilment in competing and succeeding. It is possible to be flexible with your eating to match your lifestyle while at the same time fueling your body for performance. Talk to your sports dietitian/nutritionist for more information!
Burke, L., & Deakin, V. (2010). Clinical sports nutrition (Fourth ed.). North Ryde, N.S.W., Australia: McGraw-Hill Education (Australia) Pty.