Carbohydrates — The Good, the Bad, and the Ugly

Carbohydrates, protein and fat are the macronutrients which we get from our food. The body breaks carbohydrates down into glucose, the primary energy source for the body, brain and muscles. Giving 4 calories per gram, carbs give us essential energy needed for daily function. More than that, carbohydrates have been shown time and again to increase athletic performance, especially endurance performance. Even a carbohydrate mouth-rinse is enough to boost performance marginally!

Carbohydrates can be simple or complex and it is important to know which is which.

Complex carbohydrates are unprocessed and contain natural fibers. Vegetables (not the green ones), quinoa, barley, legumes, potatoes, sweet potatoes and whole grains are examples of complex carbohydrates. They take longer to digest, keep the blood glucose stable and can be linked to good metabolic health and a lower risk of chronic disease.

Simple carbohydrates have been processed and had the natural fibre removed or changed. Usually refined or high in sugar, they are digested quickly by the body leading to a sharp rise of blood glucose levels — and then a drop. Simple carbs may leave you hungry, unsatisfied and tired and the unstable blood glucose can trigger food cravings. A number of studies have shown that high intakes of simple carbs are linked to obesity. Found in sugar-sweetened beverages, white bread, pastries and other items made with white flour, they usually lack essential nutrients and can be called “empty calories”.

Sugars are a type of simple carbohydrate and can be classified as natural sugars or added sugars. Natural sugars are those found in fruits and milk. Added sugars are the ones found in sweets, chocolates, fizzy cool drinks, sauces, etc. Of the two, natural sugars are a healthier choice as they are accompanied by other nutrients found in the food.

While you could survive on protein and fat alone, if you want to optimize physical training and mental agility, carbohydrate intake is essential. It is generally recommended (and well-debated) that people consume about 45–65% of total daily calories in the form of carbohydrate, although everyone’s needs are different depending on many factors such as size, activity level and blood glucose control. Generally speaking, half of your plate should be fruits or vegetables, one quarter should be whole grains and the other quarter protein.

Many popular weight-loss strategies require very low to no carbohydrate intake. This may be ok for a short period of time but eventually may leave you feeling tired and unable to train well, especially if your chosen sport requires bursts of intense effort. Usually, these low/no carb diets are very high in fat, which can cause dangerous alterations in cholesterol levels in some people. Low carb diets do seem to be effective for weight-loss, not due to any magic effect of the diet but rather because these diets tend to be lower in total calories than a diet high in processed foods and simple carbohydrates.

We have all been taught about “good” and “bad” carbs but both have their place. It is important to make smart decisions, ones that will improve your energy, health and muscle recovery. Choose nutrient-dense, whole foods which usually contain complex carbohydrates and will leave you feeling great. Simple carbs are for the occasional treat or to restore muscle glycogen after a demanding workout, and should not be a regular occurrence in the diet.

Every athlete is unique and this is true when it comes to carbohydrate requirements too. A good sports dietician or nutritionist will be able to guide your carbohydrate intake to optimise both health and performance. The optimal use of carbohydrates is an arrow in the athlete’s quiver and can lead to peak athletic performance, so spend some time on getting it right.

Louise Carter, dietician and nutrition coach
https://louisecarter.co.za/