Carbs, Fat, and Protein for Athletes

By Ben Greenfield

I remember once attempting to fill a ziplock bag full of honey for a 100 mile ride in 90 degree heat. Needless to say, the result was sticky and unpleasant, and definitely not as handy as a race gel. I've known other people to use peanut butter and jelly sandwhich squares, snickers bars, graham crackers, and a host of other strange snacks. But while there are multiple theories and methods of hydrating and fueling during a training or racing session, the concept remains the same. If you are able to deliver the right nutrients to the muscles at the right time, you can enhance several components of both performance and recovery. Of course, these nutrients include carbohydrates, protein, and fat. I'll mention all three in today's article.

Some coaches and nutritionists recommend complex carbohydrates during both training and recovery, while others recommend a mixture of both simple and complex carbohydrates. While it is true that a simple sugar, such as candy, high fructose corn syrup, or honey, will be more quickly absorbed into the body, this is not necessarily a good thing. The body's response to simple sugars involves a quick spike in blood sugar levels, followed by a hypoglycemic response, or a drop in sugar levels. So an endurance athlete who supplements with simple carbohydrates during a training session or race may experience several surges and subsequent decreases in blood sugar levels. For an endurance event of 60 minutes or less, this should not be a problem. However, as the event exceeds this time period, such as an ironman distance race, complex carbohydrates should be consumed to a greater degree, at a rate of approximately 30-60 grams per hour. Hammer Gel, an endurance athlete nutrition manufacturer, sells a great complex carbohydrate gel for such situations, as do several other supplement manufacturers. Of course, simple sugars consumed at any time other than race can potentially lead to increased body fat deposition, decreased metabolism, and generally poor health, so limit your consumption to those short, intense rides - and remember, try it in your training before you try it in a race!

With regard to protein, I'd like to zero in on branched chain amino acids (BCAA's) as an important protein source. During workouts that are highly intense or lasting more than three hours, the body depends on protein as one of it's fuel sources. Leucine, isoleucine, and valine are BCAA's, and can meet up to 10% of these energy requirements. They can be purchased as supplements at many health food stores or gyms, and also appear in several commercial endurance sport gels. Natural sources include many dairy products, whey protein, and red meats. Isoleucine is found in most food sources and is high in meats, fish, and cheeses; leucine is found in such foods as beans, brewer's yeast, brown rice bran, caseinate, and corn; and food sources of valine include soy flour, cottage cheese, fish, grains, mushrooms and peanuts, meats, and vegetables.

BCAA's should be used during heavy weightlifting training periods, high intensity endurance periods (closer to race season), and high altitude training. Of course, BCAA's only represent three of the many amino acids your body needs for recovery and tissue growth, so do not rely on them as a sole protein source.

Fat, of course, is a very important long term energy source. One type of fat, medium chain triglycerides, has been proven to increase endurance and speed in longer races. Medium chain triglycerides are more quickly absorbed by the body for use as energy and less likely to be stored as body fat. Again, you can get medium chain triglycerides from several sport supplement manufacturers, as well as health food stores. One common and increasingly popular natural source is coconut oil. Be warned - consumption of these fats on an empty stomach can lead to some pretty annoying gastrointestinal distress.

Hopefully, this brief discussion of some specifics about key macronutrients will help you address fueling issues during a race. Train smart, and e-mail me at elite@pacificfit.net or go to www.pacificfit.net to get more answers to your nutrition questions.

Head trainer Ben Greenfield runs the online training website Pacific Elite Fitness, and holds Bachelor's and Master's degrees in Sport Science and Exercise Physiology, as well as certifications from the National Strength and Conditioning Association as a Personal Trainer and Strength and Conditioning Coach (NSCA-CPT & CSCS). For over 6 years, Ben has coached and trained professional, collegiate, and recreational athletes, and helped hundreds of individuals achieve their personal fitness goals. For more information on online personal training and fitness, contact Ben at elite@pacificfit.net.

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