For athletes engaged in endurance sports — such as running, cycling or swimming for more than two to three hours at a time — carbohydrates are a necessity to provide fuel to the muscles and are critical to go the distance. Registered dietitian and nutritionist Erica Goldstein offers a variety of tips to help athletes understand the best foods and options for carb loading during training.
“The top question I’m usually asked is what I should be eating during training,” says Goldstein, who sees patients on Mayo Clinic’s Florida campus.
First, it’s important to understand what a carbohydrate is, she says.
“Carbohydrate is stored in the body in the form of glycogen, which is basically links of glucose — or sugar — stored in large amounts. Glycogen can be broken down during continual exercise to provide energy for muscle contraction,” she explains.
• EXAMPLES OF CARBS: Fructose, glucose and sucrose are three forms of carbohydrates. These can be found in a variety of foods, including: fruits, like bananas, raisins and dates; and starch, like potatoes, pasta and rice.