By now,
most of us realize carbohydrates are the real energy source for workouts, not
mega-grams of protein and humongous scoops of amino acid powders. Sure, Coach
Jones used to advocate the pre-event meal of beef steak -- the bigger the slab,
the better -- but these days we swear by the pre-race pasta feed for power.
Carbs are
still the idols of the food pyramid. Thanks to science, though, the theories
have gotten a little more complicated. Today, not just any bagel or plate of
spaghetti will do to fill our carb quotient. Not even choosing complex
carbohydrates, such as grains and cereals, over the simple carbohydrates, like
sugars, will do. To get top results from the food-and-exercise team, we should
take a look at when we're eating in relation to the workout, as well as how
quickly the body can convert that particular carbohydrate into blood glucose,
which translates into muscle energy.
You see,
the time from eating to energy has nothing to do with the complexity of the
carb, but rather with its "glycemic index." The index, long used by
diabetics who must constantly monitor and maintain steady blood glucose levels,
ranks the speed at which the body converts food into useable energy. The higher
the glycemic rating, the more quickly muscles get the energy boost.
Not only do
we have to memorize what foods are high and low. We also have to know that a
higher glycemic rating isn't always best. What's best depends on the kind of
workout you've planned and whether it's before, during or after that workout.
Serious
workouts nuts and competitive athletes must be aware of these ratings,
especially those who workout 90 minutes or longer. That's about when we start
depleting energy stores. Still, anybody can apply the basic knowledge and gain
from it. Remember, though, using the index won't make up for other dietary
sins. No quick fixes here. No miracle diets. No making up for pre-workout
lunches of Pop-Tarts.
Carbs for Power Performance:
Although
research continues, here's how the glycemic index pieces seem to fit together.
Meanwhile, have some fun reading labels on sports drinks and energy bars to see
how various ones fit better into different part of a workout or are truly
formulated based on the science. Some of the top energy bars and drinks have
both low- and high-index carbs so they give you a quicker boost, but then also
sustain that boost.
Before a
workout, perhaps up to several hours before, eat carbohydrates lower on the
index, about 25-30 grams, or 100 to 120 calories worth. This is especially true
before long endurance activities. Low-index foods provide a steadier stream of
fuel rather than a quick spurt that may leave you high and dry when the workout
progresses.
In the
early stages of an endurance activity, such as a long hike or bike ride, stick
mostly to slower-acting foods to continue that steady energy supply.
In the
latter stages of a long workout, switch over to high-index foods to provide the
quick spurt or kick you'll need to tough it out.
During
intense, stop-and-go activity such as soccer games or weight lifting, also go
for high-index foods. Stop-and-go sports deplete energy quickly, and you'll
need the quick pick-me-up a faster-acting carbohydrate can provide.
After a
workout, replenish energy stores as soon as possible with moderate- to
high-index foods. This is not the time to applaud yourself for calories used
toward weight loss, or to dawdle in the sun. Get fast-acting carbohydrates in
you, and get them in fast. An average 150-pound person will need 50 grams of
carbs (about 200 calories) in the first two hours after a workout to fill up
depleted glycogen stores. That's when the storehouses are thirsty for energy
and able to soak it up the best. If you don't eat right away, your workouts
days later could be weak.
Two caveats
for the above: Any amount of fat -- for example, that slap of cream cheese on
the bagel or butter in the oatmeal -- will inhibit the energy spike. 21 day fix workout program is great because it follows these rules and you are able to gain great results using the 21 day fix.
The
glycemic index can be a great supplement to workouts. But a good carb won't
make up for a bad night's sleep or a poor habit of skipping lunch and
breakfast.
