What to Know About Carbohydrate and Sugar for Athletes

Whole foods are foods found in their natural form or with minimal processing. They provide a good source of vitamins, minerals and nutrients, including fiber (learn why that matters), antioxidants, vitamin C, potassium, many B-vitamins, vitamin K, iron and vitamin E — all of which are necessary for optimal nutrition and athletic performance. They also help prevent chronic diseases. Whole foods that provide carbohydrate are primarily plant-based, but they also include some dairy foods. Examples include fruit, milk, bread, pasta, potatoes, yogurt, corn, peas, hummus, beans and lentils. You should not restrict whole food carbohydrates in healthy, young athletes.

Carbs have been labeled as bad when they are highly processed with little nutrient density. Foods that fall into this category include sugar-sweetened beverages (soda, teas, coffee drinks, juice drinks), processed foods (snack cakes, chips, fast food, etc.) and desserts. We prefer to call these “sometimes” foods rather than “bad” foods to emphasize that it is still enjoyable and acceptable to have these foods.

If your child consumes these types of carbohydrates regularly, and not in moderation, they are at higher risk of not meeting their nutrition needs from whole foods, feeling less satisfied after meals, and overeating. If your child is not meeting their recommended intake of fruit and veggies, whole grain, dairy and lean protein, you should prioritize adding those foods in. Remember, it is acceptable, appropriate and completely normal for athletes (even at a professional level) to enjoy foods with sugar in moderation.

Your stomach digests foods that contain carbohydrates and breaks them down into individual sugar molecules that your intestines can absorb. Every single food containing carbohydrate, regardless of type, goes through this process. That includes whole-wheat bread, beans, cake, cookies and fruit. Once your stomach breaks down the carbohydrates, your body absorbs them into your bloodstream, raising your blood sugar. This promotes the release of insulin, which helps individual tissues absorb the sugar and provide energy to your brain, organ systems and working muscles during exercise.

Athletes have an improved ability to absorb sugar directly into cells: When an athlete exercises, their body allows glucose to flow directly into cells without needing insulin. In fact, that’s why specialists encourage patients with diabetes to exercise — it helps them improve their blood sugar. The more an athlete trains, the better they can absorb sugar both on the field and off.

• In a sports drink during events lasting longer than one hour or very high intensity games (basketball, soccer, etc., at the high school level)
• When eating fruit or unsweetened dairy products at any time
• When eating desserts or sugar-sweetened beverages for enjoyment, in moderation

• When drinking sugar-sweetened beverages as a main beverage at meals or outside of sports
• When it consistently interferes with your child or teen’s ability to get in all food groups for their daily nutrition needs (i.e., eating snack cakes and not meeting fruit, dairy or whole grain needs for the day)

Being a good role model is one of the best steps you can take.

• Buy a variety of nutritious, whole foods for your home and have them readily available for your child to grab. When kids get hungry, they want fast and easy snack options, just like adults will choose when given the option.
• Leave apples and tangerines on the kitchen counter rather than cookies or candy to encourage these habits.
• Prepare balanced meals that contain protein, carbohydrate and a fruit or veggie, and participate in eating all of these items yourself. Enjoy favorite foods on occasion and show your child that these foods can be enjoyed alongside nutrient-dense whole foods.