How Carbohydrates Fuel the Body for Exercise

Carbohydrates. For many, it’s a forbidden word; surely the subject of controversy; and definitely the subject of question and second-guessing at many meal tables. Most athletes recognize them for what they really are, though – an important source of fuel for activity.

What Do Carbohydrates Do?

Carbohydrates, in general create energy and serve as a fuel for your body. They also help to protect your muscles, forcing the body to look for another form of fuel. Instead of allowing the body to break down muscle tissues and protein, the carbohydrates give your body glucose as an alternative source.

They do, of course, have other uses. Carbohydrates help regulate your blood sugar (more on that in a moment), help you regulate your blood pressure (thanks to the dietary fiber in good carb sources), and generally provide some of the nutrients your body needs to absorb other nutrients and function.

Good Carbs versus Bad Carbs

You’ve heard of the concept of good carbs versus bad carbs, right? What we’re really talking about here is complex carbs (good) versus simple carbs (bad).

Simple carbohydrates are usually high in sugar and low in the fiber your body needs. They’re found in many processed foods including white pastas, white breads, white rice, syrups, potatoes, cakes, pastries, candies, sodas, and a myriad of other products. Even though you might get a temporary burst of energy, usually followed by a crash, they’re not really giving your body the fuel it needs; and you may in fact be causing some damage. This is because your body can’t produce enough insulin to keep up with the amount of glucose the simple carbs are putting into your bloodstream. This makes it difficult for the cells to take and store real fuel and it also physically thickens your bloodstream, even if temporary – part of why you feel sluggish and slow after eating a meal of simple carbs.

Complex carbohydrates still contain sugars but it takes the body a long time to break them down properly, giving your body the chance to produce enough insulin to keep up. You get a more consistent, even energy that will sustain you (and protect your muscles from being used as fuel) for a longer period of time.

The trick is to make sure you aren’t eating more carbohydrates than your body can actually use. The right amount will allow for the creation of energy and fuel without creating leftovers that ultimately get turned into fat and stored. When exercising, you should be able to depend on the carbohydrates you ate during you meals, with the occasional small supplement (food or otherwise) after a harder workout.