Carbohydrates and Athletic Performance - Research Paper Example

? Carbohydrates And Athletic Performance ? Carbohydrates And Athletic Performance Carbohydrates intake during exercise in the form of carbohydrate dense drinks has become a trendy practice among recreational and endurance athletes with results in performance reimbursement during lengthened exercise. The role of nutrition and health maintenance for athletes has long been examined through various experiments and natural field research. The ambience for training and exercise exposes the athlete to pathogens and environmental toxins. Hence, endurance training has to be empirically examined as lengthened exertion is associated with several hormonal and biochemical changes, the majority of which have disadvantageous effects on the athlete’s or player’s immune system. For this reason, the focus of these scientific explorations has been on muscle mass, weight, training and exercise, customized diet, and functional foods. These research studies have also led the sports psychologists and other researchers to understand the significance of carbohydrates. Thorough research has been carried out on the impact of carbohydrate intake on endurance training and strength exercise including rigorous games like soccer, rugby, tennis, etc. Controlled studies have delved into the form of carbohydrate to be ingested, the timing of ingestion and the quantity, to develop guiding frameworks for athletes to augment their performance tailoring their intensity of training. An eminent aspect in these researches is muscle damage and recovery, which has been studied with respect to carbohydrate consumption. Furthermore, the crux of these researches also highlights other nutrients that should be taken with carbohydrates like protein or fat, which can optimize athletic performance. Impact of carbohydrates on athletic performance Carbohydrate ingestion before exercise like endurance capacity training affects the performance of exercise and metabolism. Recreational runners and expert athletes, if given carbohydrate fifteen minutes before strength training, get an extra source of energy for exercise for longer hours. In this way, the fatigue effect investigated in previous research can be encountered and consequently postponed. Particularly, glucose in the form of carbohydrate ingested fifteen minutes before training has shown to provide a long-lasting energy source. The timing of intake is very important as plasma insulin after CHO intake fifteen minutes before exercise increases, and fifteen minutes after exercise it begins to decrease. Emphasis should also be given to carbohydrate liquid solutions which prevent hypoglycemia and perk up long-term running capacity (Tokmakidis & Karamanolis, 2008). Carbohydrates have a distinct impact on athletic performance when combined with caffeine (CAF). Examining athletes in a positive energy state is not suggestible as they are in a state of rest. Hence, negative energy balance is required to validate the impact of carbohydrates and caffeine combined and separated respectively. The energy condition of each cell in the body influences caffeine-mediated glycogen opening. Previously, it was discovered that caffeine boosts cortisol levels. Caffeine and carbohydrates combined consumption results in various advantages including metabolic, psychological, and hormonal benefits. If caffeine is taken alone, the salivary cortisol levels are likely to increase. Hence, if caffeine and carbohydrates are consumed together, the increase cortisol levels are subsequently eliminated. The significance of giving caffeine with carbohydrates to athletes is that hypercortisolemia can be alleviated, hence improving the performance of athletes. Caffeine and carbohydrate combined have shown to provide a small but eminent performance benefit over carbohydrate consumption alone. Perhaps, the combined intake is more effective when taken for longer-duration performance. (Slivka et al., 2008). Cellular energy status is an important concept when it comes to strengthening the link between enhanced athletic performance and carbohydrate ingestion. High carbohydrate intake is beneficial for long lasting duration of intense training. Muscle fiber and liver glycogen stores have been researched, with a focus on the effects of low carbohydrate on skeletal muscles. Training quality can be improved if it is understood that stress and metabolic-related genes are improved when the training is initiated under less pre-exercise muscle glycogen levels and intensified when glucose is ingested during exercise. Skeletal muscle adapts to the taxing demands of endurance exercise; the adaptations leads to a betterment in performance levels. Carbohydrate intake affects the adaptation of the skeletal muscle, thereby facilitating it to match the training pressure and load. The merits and demerits of reduced carbohydrate ingestion for athletes are: Low carbohydrate ingestion provokes oxidative adaptations; Carbohydrate depletion has a potential for indicating pathways. The disadvantages stated are: Low CHO ingestion is likely to increase production of stress hormones, which is very tough on the muscle mass. Less CHO also implies mood fluctuations and ultimately elevates the risk of infections (Drust & Morton, 2009). Carbohydrate can also be combined with protein in a drink to evaluate effects on performance and training. Important areas to consider should be muscle damage, muscle optimal function, and inflammation. Research suggests that excessive strenuous exercise can lead to metabolic and mechanical stress, and the experimenters need to find out that what fastens the recovery process after training-induced damage. After muscle damage, there is a dire need to facilitate pain relief. Protein has historically been shown to have therapeutic effects, but the reliability of this finding has been one of the core questions in physiological research. Perhaps, when muscle damage is localized, protein intake might improve recovery, but empirical studies show that whey protein and carbohydrates combined do not necessarily improve endurance performance (Betts et al., 2009). In a review article, Wildman, Kerksick, and Campbell (2010) progressively assessed literature emphasizing the form and timing of carbohydrate consumption. Athletes, who usually have a high carbohydrate diet including pastas and whole grain, have an advantage of muscle glycogen restoration and storage. For the muscle indulged in heavy training, glucose plays the role of a fuel, i.e. a primary source of energy. Important aspects for future research should include pre- and post-carbohydrate intake implications and suggestions. This paper was somehow guiding foundation for athletes and recreational trainers alike. Carbohydrates can also be taken in the form of solids including grains, vegetables, and fruits. Respiratory exercise ratio increases when the nature of exercise is intense; this automatically demands a high ingestion of carbohydrate. Resistance training, which results in fatigue, was shown to decrease muscle glycogen by at least 25% to 40%. The suggestions given in this paper by Campbell and colleagues have been summarized as follows: Generally, athletes should take 6 grams to 10 grams per kilogram of body mass of carbohydrates, and those athletes who are into endurance training should consume greater quantities. Individually, athletes should experiment with the type and timing of CHO that suits their metabolism and digestive systems. Experts have concluded that 1 to 2 grams per kilogram of carbohydrates should be consumed 3 to 4 hours before exercise. Dietary fiber should be preferred and hydration status should be prioritized. During exercise 30 to 60 grams of carbohydrates should be taken per hour to maintain blood glucose, which means that a sports drink should include 6 to 8% of carbohydrates. After exercise immediately, 1.5 grams per kilogram should be consumed. Another suggestion states that 1.2 grams per kilogram should be consumed for every 30 minutes for around 5 hours. These aforementioned recommendations have been given to maximize glycogen levels. The ideal form of carbohydrates excludes fructose and amylose. However, amylopectin after exercise has been shown to help fat muscle (Wildman, Kerksick, & Campbell, 2010). Net muscle protein balance can be calculated as the difference between muscle protein synthesis and break down. The effects of carbohydrates post-exercise have been studied during recovery from resistance exercise. Concerning athletic performance, carbohydrates, when taken alone, can make the anabolic effect better. However, protein and amino acids are important for optimal muscle functioning. Thus, to make the body produce growth hormone and build up the muscle fibers, carbohydrates consumed after exercise can attenuate the anabolic state of the trainee (Borsheim et al., 2004). A very thought-provoking article has been published by The Serbian Journal of Sports Sciences. The Indian authors emphasize the role of nutrition for long-term training and faster recovery process. The influence and efficiency of a carbohydrate drink on the recovery of heart rate and blood glucose/lactate levels has to be measured. The biochemical reactions to a carbohydrate electrolyte (CHOE) solution like Gatorade helps in balancing hydration. Hydration condition of an athlete is a significant determinant of his/her physiological capacities to compete, train, and recover successfully. If carbohydrate drink is consumed before exercise, it postpones fatigue responses and improves overall training performance. Sodium in drinks or water before, during, or after exercise has shown to maintain fluid balance. Over and above, an athlete or a recreational sports person who is not successful enough to refill body fluids lost as sweat will experiences many unpleasant functional changes from a higher exercise heart rate, a lower blood flow to the skin, and a higher core temperature. Carbohydrate-enriched sports drinks, basically, influence carbohydrate oxidation, improve performance and intestinal balance. Hence, it is advisable that carbohydrate intake is regulated in the advanced stages of endurance training to increase stamina and better the overall performance (Singh et al., 2010). Carbohydrate intake and its impact on soccer players have also been observed. A carbohydrate supplement betters the performance of players on soccer specific tasks. Maybe, the intake of carbohydrate electrolyte fluid maintains the skin blood flow and hence thermoregulation. Also, carbohydrate consumption particular to a soccer specific field reduces dehydration and fatigue stimulated by hyperthermia. It can also be suggested that after a soccer match, recovery in terms of rehydration is of utmost importance. A carbohydrate drink can serve as a means of restorative booster in endurance training recovery (Ostojic & Mazic, 2002). The same phenomenon of carbohydrates impact has also been examined but with a natural lens. The difference in effects of a natural source of carbohydrate and a commercial source, i.e. which source optimizes performance, has been investigated. Previous research has focused on more liquid forms of carbohydrate ingestion like sports drinks, etc.; the solid forms include beans or gels. It is equally important to delve into the effects of a natural carbohydrate food to see if it has similar performance effects as a commercial sports product. In a study, raisins were compared with a commercial product. The only different result of raisins found was that they had bigger increase in creatine kinase. Both natural and commercial food products have similar affects on gastrointestinal distress. Some athletes who prefer raw functional food over processed sports drinks in the short-term have the same impact on endurance exercise, i.e. it generally improves (Too et al., 2012). For the best possible recovery from rigorous exercise routines, glycogen stores are extremely important. Recovery not only depends on the type of carbohydrate but also on the type of protein ingested. Whey protein has been primarily investigated as it has been found to render a quicker, long-lasting increase in plasma amino acid concentration. In a study, whey protein was given along with carbohydrate to speculate results on long-duration exercise. Only whey protein segregates do not really enhance resting muscle glycogen levels. However, if carbohydrate is adequately consumed on a daily basis through guidelines, glycogen level increases. Carbohydrates and whey protein can be consumed together by athletes to strengthen plasma insulin levels in the body and improve overall sports performance (Hill et al., 2013). Conclusion Confining carbohydrate intake can adversely affect energy levels, and as a result, the performance in workouts, sports, and resistance training can suffer. A hard and fast fitness regimen requires an ample amount of carbohydrates before, between, and after exercise weekly or rather daily. Carbohydrates substantiate the liver glycogen stores that produce the main fuel necessary to perform well in any demanding exercise or sport. The above mentioned articles rightly indicate that carbohydrate ingestion has utmost significance when it comes to muscle mass and recovery of muscles after excessive training. Low glycogen stores impair performance, cause fatigue and laziness and, consequently, ruin the end capacity of the trainee. Carbohydrate consumption and source is largely dependent on the nature of exercise or endurance training, its intensity and time duration. In the long-run, natural sources should be preferred over commercial drink and gels. For skill-based performance, carbohydrates are required in minimum quantity whereas for extreme resistance and strength training, carbohydrates are needed most of all. Carbohydrates balance the nutritional status of the athlete, facilitating him/her to enrich the training experience. Sport nutritionists and physiologists have started recommending that athletes or recreational runners who carry out training that is dependent on muscle glycogen stores as a chief energy resource should follow a diet that renders their body with high carbohydrate availability. The reason they give for this recommendation is that training routines should be carried out with ample fuel supplies from muscle glycogen and other carbohydrate-based fuels. It has also been recommended that athletes considerably reduce carbohydrate intake on no-training days. This is because a body of recent research suggests that low carbohydrate diets are useful for weight loss and have many other health benefits. More research is needed in two areas: it has been found that carbohydrates favourably affect motor skills and the central nervous system functioning. ??? References Betts, J.A., Toone, R.J., Stokes, K.A., & Thompson, D. (2009). Systemic indices of skeletal muscle damage and recovery of muscle function after exercise: effect of combined carbohydrate–protein ingestion. Applied Physiolology, Nutrition and Metabolism,34, 773-784. doi:10.1139/H09-070. Borsheim, E., Cree, M.G., Tipton, K.D., Elliot, T.A., Aarsland, A., & Wolfe, R.R. (2004). Effect of carbohydrate intake on net muscle protein synthesis during recovery from resistance exercise. Journal of Applied Physiology, 96, 674-678. doi: 10.1152/japplphysiol.00333.2003. Drust, B. & Morton, P.J. (2009). Promoting Endurance Training Adaptations with nutritional Interventions: The Potential Benefits of ‘Low Carbohydrate’ Training. Kinesiology 41(1), 19-24. Retrieved on 28th March, 2013 from: hrcak.srce.hr/file/60495. Hill, K.M., Stathis, C.G., Grinfeld, E., Hayes, A., McAinch, A.J. (2013). Co-ingestion of carbohydrate and whey protein isolates enhance PGC-1? mRNA expression: a randomised, single blind, cross over study. Journal of the International Society of Sports Nutrition 10, 1-8. Retrieved 28th March, 2013 from: http://www.jissn.com/content/10/1/8. Ostojic, S.M, & Mazic, S. (2002). Effects of a carbohydrate-electrolyte drink on specific soccer tests and performance. Journal of Sports Science and Medicine, 1, 47-53. Singh, A., Chaudhary, S., & Sandhu, J.S. (2010). Efficacy of pre exercise carbohydrate drink (Gatorade) on the recovery heart rate, blood lactate and glucose levels in short term intensive exercise. Serbian Journal of Sports Sciences, 5(1), 29-34. Slivka, D., Hailes, W., Cuddy, J., & Ruby, B. (2008). Caffeine and carbohydrate supplementation during exercise when in negative energy balance: effects on performance, metabolism, and salivary cortisol. Applied Physiolology, Nutrition and Metabolism, 33, 1079–1085. doi:10.1139/H08-093. Tokmakidis, S.P., & Karamanolis, I.A. (2008). Effects of carbohydrate ingestion 15 min before exercise on endurance running capacity. 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