If you have been an athlete for some time, you know those special words you hear before a big competition: carbo-load. Our parents, coaches, teammates, and peers always say “make sure you carbo-load” before a big game…but do you ever wonder what it means or how carbs benefit us in the long run?
What is with all the carbs?
Dietician Jessica Jones from the Food Heaven Podcast expressed that when we eat carbs, they break down into glucose. That glucose enters our muscle cells and fuels our bodies to exercise at maximum capacity. Our muscles store glucose in the form of glycogen, and when we work out, we dip into our glycogen reserves stored within us. In order to fill back up those reserves, we must continue to consume different carbohydrates at strategic times. For example, when we load up on carbs before a game, it ensures that we have enough glycogen in our system to give us that extra push and replenish us after an intense session.
Related: Fueling Your Body for Performance | 2aDays
Carbo-load it up
Dietitians like Jones highly recommend including carbs in their everyday diets. Without them, we are more likely to experience fatigue and weakness during, after, and before a workout.
To avoid this feeling, here are 20 carbs to incorporate into your regime:
- Rice Cakes
- Bananas
- Crackers
- Granola Bars
- Dried Fruit
- Yogurt
- Quinoa
- Sweet Potatoes
- Whole Grain Pasta
- Peanuts
- Spaghetti Squash
- Dark Chocolate
- Sprouted Bread
- Green Peas
- Apples
Carbo-Meals
Finally, If you need a fool-proof outline to spice up your carb intake, here are three recipes to add some flavor while optimizing your performance:
- Best Spaghetti Squash Recipes | Food Network
- Sweet and Spicy Sweet Potatoes Recipe | Allrecipes
- Quinoa Chicken Recipe | Allrecipes
Remember, there's no reason for athletes to fear carbs. So eat up and fuel your game!
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* Originally published on August 30, 2022, by Daesha Harper
