A balanced diet should include everything the body needs to stay healthy without too much of one thing and not enough of another. The ultimate diet strives to balance carbohydrates, protein, and fats while providing essential vitamins and minerals.
Carbs are vital for young athletes, but eating the right kind is often difficult. The wrong type can lead to calorie overload, weight gain, bloating, and sluggishness. If you are a youth athlete, eating the right types of carbs is important so that these symptoms can be avoided. The correct carbs can also ensure peak performance on the field.
Keep reading to discover the different types of carbs, how much you should eat daily, and more!
What are carbohydrates?
Carbohydrates are essential nutrients and the primary energy source for the brain, muscles, and other organs. Carbohydrates are made up of carbon, hydrogen, and oxygen atoms and can be simple or complex.
Complex carbs vs. simple carbs
Simple carbs are sugars, while complex carbs are a mixture of starch and fiber. Simple carbohydrates, such as glucose and fructose, are quickly digested and absorbed by the body, providing a rapid energy release.
Complex carbohydrates take longer to digest and provide sustained energy instead. Fiber, a type of complex carbohydrate, plays a crucial role in digestion and helps regulate blood sugar levels. Foods containing complex carbs tend to have a high amount of fiber, which aids the digestive process and is good for overall gut health.
How do carbohydrates affect athletic performance?
Since carbohydrates are the main energy source, they can help keep energy levels high when needed, either in training or during games and tournaments. This is because carbohydrates are converted into glucose and stored in the muscles and liver as glycogen.
During physical activity, glycogen is broken down into glucose to fuel the muscles, providing the energy needed for optimal performance. This glycogen reserve can help prevent fatigue and muscle cramping during the most demanding training and competition sessions.
What are good sources of complex carbs?
Some good sources of complex carbohydrates include whole grains such as brown rice, quinoa, oats, whole wheat bread, and barley. Legumes like chickpeas and lentils are also excellent sources of complex carbohydrates. Other options include starchy vegetables like sweet potatoes, broccoli, and cauliflower.
It is best to choose whole food options instead of processed foods for sources of carbohydrates, as these contain more vitamins and minerals and no artificial additives.
What is the recommended daily intake for youth athletes?
As a general guideline, it is recommended that youth athletes consume about 45% to 65% of their total daily calories from carbohydrates. This is around three to 10 grams of carbohydrates per kilogram of body weight daily.
However, the recommended daily intake of carbohydrates for youth athletes varies depending on factors such as age, gender, weight, level of physical activity, and specific sports requirements, as some sports require more energy than others.
