Shrouk form zewail academy17 زويل د حاتم البيطار تغذذية علاجية.pdf

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2. The Importance of Carbohydrates for Athletes: Fueling
Performance and Recovery
Carbohydrates are an essential macronutrient for
athletes of all levels, particularly those involved in
endurance sports like marathon running. They play a
crucial role in fueling performance, enhancing recovery,
and optimizing overall health. Let's delve into the
significance of carbohydrates for athletes and explore
their specific benefits in endurance sports.

3. 1. Primary Energy Source:

Carbohydrates serve as the body's primary source of readily available
energy, especially during high-intensity exercise. They are broken
down into glucose, which is then utilized by muscles for contraction
and movement. During endurance activities, carbohydrates are
essential for maintaining energy levels, preventing fatigue, and
sustaining performance.

4. 2. Glycogen Stores:

Excess glucose is converted into glycogen and stored in the
liver and muscles. Glycogen acts as a readily accessible
energy reserve, particularly during prolonged exercise when
blood glucose levels decline. Replenishing glycogen stores
through carbohydrate intake is crucial for optimal
performance in endurance sports.

5. 3. Carbohydrate Timing:

The timing of carbohydrate intake significantly impacts
athletic performance. Consuming carbohydrates before,
during, and after exercise is essential for maximizing
energy availability and optimizing recovery.

6. Pre-Exercise: Consuming carbohydrates 2-3 hours before exercise helps
top off glycogen stores and provide sustained energy during the activity.

During Exercise: For endurance events lasting over 1 hour, carbohydrate
intake during exercise can delay fatigue and maintain performance.

Post-Exercise: Replenishing glycogen stores and repairing muscle tissue
are crucial for recovery. Consuming carbohydrates and protein within 30
-60 minutes after exercise aids in this process.

7. 4. Carbohydrate Sources:

Athletes should prioritize whole, unprocessed carbohydrates as their primary
sources. These include:

Whole grains: Oats, brown rice, quinoa, whole-wheat bread, and pasta

Fruits: Bananas, apples, berries, oranges

Starchy vegetables: Potatoes, sweet potatoes, corn

Legumes: Lentils, beans, peas

8. 5. Endurance Sports and Carbohydrates:

In endurance sports like marathon running,
carbohydrates are particularly important. The
prolonged nature of these events depletes glycogen
stores, making carbohydrate intake during and after
the race essential for maintaining performance and
preventing "bonking," a sudden drop in energy levels.

9. Low-Intensity Endurance Sports
In low-intensity endurance sports, such as walking,
jogging, and cycling at a moderate pace, the body
relies primarily on fat for energy. However,
carbohydrates can still play a role in these activities,
especially in the later stages of exercise when
glycogen stores start to deplete. Consuming
carbohydrates during low-intensity exercise can help
to maintain blood sugar levels and prevent fatigue.

10. Medium-Intensity Endurance Sports
In medium-intensity endurance sports, such as
running, swimming, and cycling at a faster pace, the
body relies on a mix of carbohydrates and fat for
energy. The proportion of carbohydrates and fat used
will vary depending on the intensity of the exercise. As
the intensity increases, the body relies more heavily
on carbohydrates. Consuming carbohydrates during
medium-intensity exercise can help to delay fatigue
and improve performance.

11. High-Intensity Endurance Sports
In high-intensity endurance sports, such as
sprinting, weightlifting, and CrossFit, the body
relies almost exclusively on carbohydrates for
energy. This is because high-intensity exercise
depletes glycogen stores very quickly.
Consuming carbohydrates during high-
intensity exercise can help to maximize
performance and prevent muscle breakdown.

12. Carbohydrate Recommendations for Endurance Athletes
The following are general recommendations for carbohydrate intake
for endurance athletes:
Low-intensity exercise: 0.5-1 grams of carbohydrates per kilogram of
body weight per hour
Medium-intensity exercise: 1-2 grams of carbohydrates per kilogram of
body weight per hour
High-intensity exercise: 2-3 grams of carbohydrates per kilogram of
body weight per hour
These are just general guidelines, and individual needs may vary.
Athletes should experiment with different carbohydrate intake
amounts to find what works best for them.

13. Timing of Carbohydrate Intake
The timing of carbohydrate intake is also important for endurance
athletes. Consuming carbohydrates before, during, and after exercise
can help to optimize performance and recovery.
Before exercise: Consuming carbohydrates 1-4 hours before exercise
can help to top off glycogen stores and provide energy for the
upcoming workout.
During exercise: Consuming carbohydrates during exercise can help to
delay fatigue and improve performance.
After exercise: Consuming carbohydrates after exercise can help to
replenish glycogen stores and promote muscle repair.

14. Types of Carbohydrates for Endurance Athletes
The type of carbohydrates consumed is also important for
endurance athletes. Simple carbohydrates, such as sugar and
glucose, are absorbed quickly into the bloodstream and can
provide a quick boost of energy. However, they can also cause
blood sugar spikes and crashes. Complex carbohydrates, such
as whole grains, fruits, and vegetables, are absorbed more slowly
into the bloodstream and can provide sustained energy.
Endurance athletes should aim to consume a variety of both
simple and complex carbohydrates. They should also choose
carbohydrates that are low in fiber, as fiber can cause digestive
problems during exercise.

15. Conclusion:

Carbohydrates are indispensable for athletes, especially those
engaged in endurance sports like marathon running. They
provide the primary source of energy, fuel glycogen stores, and
aid in recovery. By understanding the importance of
carbohydrate timing and prioritizing whole, unprocessed
sources, athletes can optimize their performance and achieve
their training goals.

16. References:

Academy of Nutrition and Dietetics: https:
//www.germanjournalsportsmedicine.com/archive/archive-2020/issue-7-8-9/carbohydrates
-in-sports-nutrition-position-of-the-working-group-sports-nutrition-of-the-german-nutrition-
society-dge/

International Olympic Committee: https:
//www.usada.org/athletes/substances/nutrition/carbohydrates-the-master-fuel/

Sports Medicine Australia: https://www.clifbar.com.au/stories/why-carbs-matter-in-an-
athletes-diet/