Are carbohydrates truly essential? Is it true that this macronutrient can make us gain weight if we consume it regularly? How do these carbohydrates affect performance? All these doubts have been gaining more and more popularity, due to all the misinformation that exists today due to social networks. Today we debunk several myths about carbohydrates.
The truth is that, in an endurance athlete, weight is linked to performance, since the less we weigh, the less force we must use to move our body. And so it is. In fact, in cycling we can find metrics such as watt/kilo, which help us distinguish the physical capabilities that a cyclist has. The less it weighs and the more watts it moves, the faster a port will go up (for example). And something very similar happens with runners.
Today, many athletes are afraid of gaining weight and, in part, it is completely normal. In an endurance athlete, weight is linked to performance, since the less we weigh, the less force we must exert to move our body.
But the problem comes when we start to become obsessed and begin to restrict foods from our daily nutrition. Unfortunately, in most cases, carbohydrates are the first to go. These carbohydrates have earned a very bad reputation over time. What if glucose spikes, what if obesity, what if diabetes...
It is true that in sedentary environments and in which physical activity is not carried out, an excess of carbohydrates can be counterproductive. But... What happens if we are athletes and train practically every day?
Carbohydrates are ESSENTIAL. We are talking about that a triathlete, cyclist or runner who trains 5 to 7 times a week should cover 50-55% of their daily energy requirements with this macronutrient.
Carbohydrates play a fundamental role in performance, since they are the muscle's main source of energy when we talk about medium and high intensity exercises. These carbohydrates are stored in the form of muscle and liver glycogen, and are delivered to the muscles to meet the demand for movement and power.
Generally, glucose spikes are said to be unhealthy. On the one hand, it is true, since maintaining high blood glucose levels could lead to problems such as insulin resistance. If this continues over time, in the long run, it could trigger type 2 diabetes.
Nor is it a question of demonizing glucose spikes, since they are still a natural physiological response. When we eat these foods high in carbohydrates, especially those that are absorbed more quickly, our glucose shoots up, and consequently insulin also does so to lower blood sugar levels.
This happens because our body needs glucose to remain at stable values so that everything can function correctly.
In this sense, we recommend eating carbohydrates accompanied by vegetables or less refined products with fiber. In this way, absorption is slower and therefore the glucose/insulin peak will not be so exaggerated.
Tip: To know if a carbohydrate is quickly absorbed or not, we look at its glycemic index. The higher it is, the faster it will be absorbed and the greater the spike it will cause and vice versa.
Right now you may be thinking, what do I eat in the middle of a route if I can't abuse these simple carbohydrates either? Don't worry, because the scenario changes when we are doing physical activity.
During exercise, insulin resistance decreases, causing insulin levels to not skyrocket. Glucose is being used at the same moment (it is mainly being used by the muscles) so a peak does occur, but we need much less insulin to counteract this effect.
This is why physical activity is recommended for all people with prediabetes or diabetes.
In short, neither carbohydrates are going to make you gain weight, nor should you be excessively afraid of glucose spikes, nor is sugar bad. As health professionals advocate, everything depends on the circumstances of the athlete in each case.
If we speak in general terms, I would recommend that you start to lose your fear of this macronutrient and not get obsessed by what many social media gurus say. If you have been stagnant for several months, increase your carbohydrate intake, especially around training, and stick to normocaloric nutrition (consume the same number of calories you expend). I assure you that if you do this, you will leave that stagnation behind and you will resume training with the same enthusiasm with which you did before.
