Carbohydrate consumption before resistance sports practice

Päivämäärä 11/07/2023

Pablo explains how to consume carbohydrates for sports practice in endurance sports

Introduction
Pre-competition nutrition plays a key role in cyclists´ performance. Consuming the right carbohydrates before sports practice can provide the energy needed to maximize effort on the bike. In this article, we will explore the recommended types of carbohydrates and when to consume them before a major cycling competition or training session.

Fast-absorbing carbohydrates: friends, not enemies
Before a sports practice, it is essential to focus on fast-absorbing carbohydrates. Contrary to what is commonly believed, simple sugars become valuable allies for cyclists at this time. These carbohydrates are quickly digested and absorbed, providing an immediate boost of energy. Some recommended sources include fresh fruits, natural juices, honey, jams, and white bread.

Carbohydrate loading: amount and time
To optimize carbohydrate intake before a competition or training, it is important to consider both the amount and the right time. It is recommended to consume between 1 and 4 grams of carbohydrates per kilogram of body weight, depending on the intensity and duration of the exercise. If the activity is going to be prolonged and of high intensity, the amount should be around 3-4 grams per kilogram of weight, while for softer sessions you can opt for 1-2 grams per kilogram of weight.
It is essential to take this fast-absorbing carbohydrate intake approximately 2-3 hours before practicing sports. This allows food to be properly digested and provide the energy needed during exercise. For those with less time available, energy bars containing simple carbohydrates can be an interesting and practical option.

Practical examples and recommended sources
As an example, let´s consider a cyclist weighing 70 kilograms. If a prolonged and high intensity effort is expected, a carbohydrate intake between 210 and 280 grams is recommended, equivalent to about 3 plates of rice. To achieve these values, carbohydrate sources such as cereals, pasta, white bread, fruits such as bananas or grapes, and sports drinks that contain rapidly absorbed sugars can be included.
It is important to remember that each individual is different, so it is advisable to experiment with different foods and evaluate how the body feels about them. Some people can tolerate certain foods better than others, and constant testing will help find the ideal combination of carbohydrates before training or competition.

Conclusion
In short, the proper choice of carbohydrates before practicing sports is essential to maximize performance, especially in endurance sports, such as cycling. Consuming fast-absorbing carbohydrates, in the right amount and time, will provide the energy needed to achieve optimal performance on the bike.