Many people today believe they must avoid carbohydrates to be fit. For endurance athletes, the opposite is true. Carbohydrates are a vital part of any endurance athlete's diet. I'm not speaking of the types of carbohydrates found in cake, doughnuts and soda. While these foods do contain high levels of carbohydrates, they aren't the muscle fueling types that are needed to prolong physical activity.
The recommended types of carbohydrates for endurance athletes are those that provide the muscles with a steady supply of glycogen. Glycogen is a derivative of excess glucose that is stored in the muscles and liver after the body processes carbohydrates. These glycogen stores improves an athlete's dexterity and is necessary for optimal performance.
Timing is crucial when consuming carbohydrates to enhance performance. I would never recommend a large, carbohydrate based meal right before an event or competition. The body must have ample time to process carbohydrate rich foods which is why any carbohydrate loading should be done at least 4 hours before the actual event. However, a carbohydrate rich snack, such as a banana, should be consumed 30 minutes to an hour before the athlete must perform. You should also consume a carbohydrate rich snack about 30 minutes, but no longer than 1 hour, after the event to replenish the depleted glycogen stores. An ideal snack would be a large banana with 10 almonds or a teaspoon of all natural peanut butter.
There is a very simple formula for determining the amount of carbohydrates an endurance athlete needs. Depending on the intensity and duration of the training periods, you should aim to consume 5 to 10 grams per kilogram of body weight per day. On the day of an event, the intake levels should change slightly. For events that lat longer than 2 hours, the athlete should consume a liquid form of carbohydrates (such as energy drinks or gels), with consumption levels remaining at 40 to 60 grams per hour of activity.
The following is a list of the best sources of performance enhancing carbohydrates.
Bananas- 1 large banana contains 31 grams of carbohydrates. Always pair with a small amount of protein.
Brown Rice- This is one of the richest sources of carbohydrates available. 1 cup provides 45 grams.
Baked Potato- 1 large baked potato (with the skin) contains roughly 50 grams.
Instant Oatmeal- 1 cup contains 30 grams.
Fruit Yogurt- 1 cup contains 50 grams. Some yogurts contain high amounts of sugar. Always check the label and make sure you choose a brand with a low sugar count.
Raisin Bran- 1 cup contains 45 grams.
Oat Bran Bagel- 1 bagel contains 56 grams.
Raisins- 1/3 cup contains 40 grams.