Sports and nutrition: the importance of carbohydrates

How muchdoes carbohydrate consumption affectanathlete‘s performance and how important is it to introduce adequate amounts of carbohydrates, including those derived from ancient grains, into the diet?

On the occasion of the Palermo Marathon-where we are partners-we asked ourmanager and lab technicianValeria Urso to explain more about the sports-nutrition correlation.

 Why is it important to include carbohydrates in an athlete’s diet?

There is a premise to be made: every athlete needs a different dietary regimen, depending on the physical exertions sustained (gym-goers will sustain a different diet than a cyclist!), body mass index, age, etc., and one should always consult nutritionists for serious and targeted guidance. The first step in improving athlete performance through nutrition is to  become aware of one’s eating habitsand mistakes that, in the long run, can affect fitness and performance during training.

Everything we introduce into our bodies through food serves to provide us with: energy(calories), protection(vitamins, minerals, antioxidants), thermal regulation(water) and tissue renewal(proteinand essential amino acids). About 50 percent of calories come fromcarbohydrates, 30 percent from the fats and the remaining 10-20% from the protein. Carbohydrates, therefore, provide humans with half of the calories needed to perform normal daily activities (getting up, moving around, going to work, breathing, etc.) and their importance is recognized by the Mediterranean Diet, the nutritional model par excellence, which recommends daily consumption during each meal of foods rich in this macronutrient, such as cereals and their derivatives.

(Learn more atSciencevegetarian.com)

Does carbohydrate intake have a significant impact on sports performance?

Musclesconsume carbohydratesand lipids in different percentages depending on the intensity of exercise, therefore, these macronutrients are their main source of energy and their intake has a Strong impact on sports performance. In general, a sportsman should prefer foods containing complex carbohydrates (bread, pasta, and rice), supplementing them with protein (legumes, white meat, fish) and fat (nuts, oil, oilseeds, cheese), to be consumed in different doses according to individual needs.  Carbohydrates, moreover, should preferably be whole-grain,not because they are more dietary, as is mistakenly thought (the caloric intake of a whole-grain product is similar to that of the same refined product, but the presence of bran slows the emptying of the stomach, giving a greater sense of satiety and inducing smaller portions), but becausethey generally have a lower glycemic index. In addition,  fiber helps to reduce blood sugar levels, with positive effects on insulin sensitivity, and interferes with the absorption of dietary cholesterol, helping to control LDL (bad cholesterol).

(Learn more about the Italian diet atalbanesi.it)

How can the nutritional properties of ancient grains help an athlete’s activity?

Combining carbohydrates (preferably whole-grain), protein, and a modest amount of fat (nuts, EVO oil, oil seeds) in the same meal avoids glycemic surges, which are responsible for feelings of hunger and energy dips.In fact, preferring foods with a low glycemic index (GI of 10 to 50) before a competition or training slows the rise in blood sugar and reduces the insulin response, also favoring the consumption of fats as an energy source, with a slower depletion of glycogen stores.

(Read more:Macrolibrarsi.co.uk)

What about after the sports activity?

After physical activity, on the other hand, it isadvisable to eat foods with a high and medium glycemic index(>55) in order to promote insulin secretion and, consequently, restoration of glycogen stores.

Molini Riggi’s ancient grains are therefore ideal for healthy eating…

Our flours made from ancient, stone-ground Sicilian grains are perfect for a healthy, balanceddiet, ideal not only for athletes but, with the right adjustments, also to those who wish to control body weight or have specific health problems (high cholesterol and/or blood sugar levels).

In the case of the sportsman, slices of whole-wheat bread (a source of carbohydrates and fiber ) are the ideal base for breakfast, whether sweet or savory, to be completed with your choice of: hazelnut cream or dried fruit or jam and butter or eggs or bresaola, milk or yogurt (as a source of simple sugars, fat and protein).During the main meals, lunch or dinner, it is best to prefer a pasta dish with seasonal vegetables or legumes or a mixed salad with white meat or fish (a source of carbohydrates and protein), with EVO oil, known for its high antioxidant power, as the only dressing.

While, fresh seasonal fruits or oil seeds (chia, sunflower, pumpkin, flax) are ideal for a quick, light and nutritious snack!

(Read more atfondazionedietamediterranea.it)

During which meal is it best to eat pasta and with which foods is it best to combine it?

Carbohydrates should never be missing at breakfast, always consumed together with a protein portion, while pasta can be consumed indifferently at lunch or dinner. In a dissociated diet, consumption at lunch is recommended, because it is generally during the first half of the day that calorie consumption is greatest.

Pasta, as well as all cereals, taken together with legumes constitute a complete meal. Grains are poor in lysine (an essential amino acid that promotes the formation of antibodies and hormones, is a precursor to vitamin B3 or PP, and is necessary for the development and fixation of calcium in bones), but poor in sulfur amino acids, such as methionine (an essential amino acid that regulates metabolism and growth, as well as promotes nail and hair growth), in which legumes are rich (with the exception of soybeans only).

Their combination, which can take place throughout the day and not necessary in the same meal, allows us to get all the essential amino acids (they cannot be synthesized and introduced into the body with food) for our body.

With our flours you can make tasty pizzas, pastas and desserts. Which flours are suitable for sportsmen and those most suitable for making them at home?

Based on what has been said so far, whole wheat flour is definitely the most suitable for the sportsman. However, it must be considered that this product contains an average of 8 g of fiber in 100 grams of product (type00 flour has only 2 g!) and to meet the daily requirement (20-30 g), without taking in too many calories, it is necessary to supplement the diet with seasonal fruits and vegetables.

From a strictly technological point of view, whole-wheat flours are somewhat more difficult to process and the presence of fiber tends to reduce leavening/swelling of doughs, for baked goods (flatbreads, pizzas) that are generally less bulky than those made with more refined flours. Therefore, it is  could opt for semintegral flours or become familiar with the productby implementing a series of simple tricks that improve its performance (hot kneading, reinforcing folds, right amount of salt, etc.). Our flours made from ancient Sicilian durum wheats are ideal for making bread, focaccia and pan pizzas, savory pies and fresh pasta at home, while our flour made from ancient Sicilian soft wheats (Majorca) is ideal for making desserts: cookies, plum-cakes and cakes.