Carbs

What is a carbohydrate?

A carbohydrate in its most basic form is carbon, hydrogen and oxygen atoms in specific ratios and amounts to form different types of carbs. Carbohydrates encompass a plethora of benefits including a reduced RPE (rate of perceived exertion), an increase in endurance capacity, delaying fatigue and preventing hypoglycemia (low blood sugar). But their primary function is to provide us with energy, being the primary source for all high intensity exercise, or anything above 70% of our vo2 max (CrossFit).

What do they do?

Most of our carbs digested are broken down into glucose before entering the bloodstream. This glucose, via various mechanisms, is turned into ATP (Adenosine Triphosphate)- a molecule that is considered the currency of the cell. Any leftover glucose can be stored in the liver and muscles as glycogen to be used at a later date.

Carbs (CHO) are often classified into ‘simple’ or ‘complex’ carbs, leading us nicely onto when and what carbs should we eat. Providing 4 calories per gram of carb, the NHS suggests we eat 50-55% of our calories from CHO, however this isn’t accounting for athletes. Nutritionists like Asker Jeukendrup suggest anything from 3-12g per kilogram of bodyweight depending on the type and intensity of exercise performed. Is 12g /kg realistic for a 100kg man? Probably not- but he stresses the importance of CHO’s through these recommendations.

Any application to CrossFit?

CrossFit athletes have been found to have a higher use of carbs for fuel than other athletes like runners or some team sports. In regards to training, when glycogen stores are full, we can expect to be provided with 24 hours of energy, however when exercising, our stores become depleted at an increased rate and in order to prevent early onset fatigue, there are recommendations on how and when to eat carbs pre, during (intra) and post training to improve and support your training.

How many do you need?

2-3 hours before – A full meal containing carbs, fats and protein.

However, as this isn’t always possible, a pre-workout meal within the

45mins- 1 hour before your session containing 50-75g or 30-50g

of simple carbs for men and women respectively,

Intra- 30-60 grams an hour

and

Post- 1-1.2 g/kg of b/w post training (paired with 0.4g/kg of b/w of protein to help aid carbohydrate absorption).