Carbohydrates and Vegan Athletes

Carbohydrates - The cornerstone of an athlete's diet

Here’s a cool article about carbohydrates for the vegan athlete. A friend, who is a part of Organic Athlete, introduced me to this great website. Enjoy!

Why are carbohydrates critical?

Even if you've never experienced “hitting the wall,” you've probably heard about it. The dreaded bonk is the athlete's worst nightmare. One minute you're running comfortably, the next you can barely walk. When the body runs out of carbohydrate supplies, it goes into survival mode and athletic performance is compromised.

Carbohydrates are essential fuel for every cell in the body, and glucose (a simple sugar) is the primary form of energy in the body. Glucose not only supplies energy for the body, it is also an important precursor for protein production and lipid metabolism. Keeping the body's carbohydrate stores topped off, then, is essential for optimal nutrition. By choosing the proper foods for fueling our cells, you can avoid the bonk and maintain energy levels throughout exercise.

Which carbohydrates are best for fueling activity?

What sporting event is complete without a spaghetti dinner? We've all heard that athletes should consume lots of “complex carbs” like pasta, bread, and grains. Complex carbohydrates are usually considered the best source of carbohydrates, and indeed these foods are rich in them. But in terms of nutritional density, fresh, ripe fruit is more easily digested and supplies more nutrients per calorie than starchy alternatives. Where breads and starchy foods can take up to twenty-four hours to digest, a meal of fruit digests and begins fueling your cells within minutes. Processed sugar justifiably got a bad reputation because of its nutritional bankruptcy, but simple sugars that come from whole foods have been unfairly lumped into this same category. Fruits provide a complete package of readily available carbohydrates and an array of vitamins, minerals, enzymes, co-enzymes, and electrolytes to provide balanced nutrition for all cellular actionsSeeking sweets

You may consider a sweet tooth the bane of your existence, but did you know a sweet tooth does have a purpose? To satisfy our appetites and biological need for simple sugars we seek them out in whichever form we can find them. Fructose, the primary sugar in fruit, is easily converted into usable glucose and also tastes sweet. Our need for glucose is undeniable, and fruit is the most readily available, healthful source of simple sugars. Unlike starchy foods, which require cooking in order to be made palatable, fruit requires minimal preparation time. The next time you feel you need to refuel your muscles or just have a meal, consider fruit as an optimal fuel.

Are you eating enough?

Sometimes people transitioning to a plant-based diet experience low energy levels. Often this is because people are not consuming enough calories. Animal-based foods are generally more calorie dense due to high fat content. A hamburger, for example, contains around 500 calories. 5-7 bananas would have to be consumed for the same amount of calories. This means a larger volume of food must be consumed, but in the end the body is supplied with far superior nutrition.

The case of the Kenyans

A study of the diet of Kenyan runners found over 80% of their calories come from carbohydrates. The same is true for the Tarahumara Indians, the legendary marathon runners from Mexico. By the very nature of their profession, top athletes consume large amounts of carbohydrates. Animal foods, with the exception of dairy, are devoid of carbohydrates. Most athletes consume carbohydrates from processed foods like bread and refined sugar. All athletes – even the Kenyans – would do well to increase their consumption of whole foods as a main source of carbohydrates.

http://www.organicathlete.org/?page=guide