Key Signals of Inadequate Carbohydrate Timing in Female Athletes
By Emily Neff (Pappas), Ph.D. student
Carbohydrates serve as a vital energy source for optimal performance, especially in high-intensity activities.
Unfortunately, many females stay away from carbs, fearing they will lead to “Fat gain” or believe that sugar is bad….
For female athletes, understanding the importance of proper carbohydrate timing is essential to unlock their full potential on the field or court.
Carbohydrates and High-Intensity Performance:
Carbohydrates are pivotal in enhancing high-intensity performance, particularly when energy stores begin to run low. This is especially true in the later stages of a game or practice session, where fatigue can set in and impact an athlete's abilities.
Recent studies focusing on female athletes have shed light on the significant impact of carbohydrate timing on various performance metrics.
Two Studies, One Conclusion:
In two separate studies (1,2) that simulated basketball games, participants engaged in four 15-minute quarters of intermittent sprinting, walking, and jumping, with a 20-minute half.
The key differentiator was either a 6% carbohydrate drink intake, similar to the typical concentration in popular sports beverages like Gatorade or Powerade, or water during halftime.
THE RESULTS
The findings were compelling, showcasing the positive effects of strategic carbohydrate consumption.
Athletes who received the carbohydrate drink notably improved several performance parameters during the critical 4th quarter.
These included:
Increased Jump Height: Athletes who consumed the carbohydrate drink demonstrated higher jump heights in the second half, highlighting improved explosive power and strength.
Faster Sprint Speed: Sprint speed during the 4th quarter was notably enhanced in those who ingested carbohydrates, indicating sustained energy levels and reduced fatigue.
Extended Time Until Fatigue: The carbohydrate-drink group displayed a longer duration until fatigue set in, underlining the importance of carbohydrates in delaying the onset of exhaustion.
Enhanced Motor Skills and Mood: Not only did the carbohydrate-timed group showcase improved physical performance, but they also exhibited enhanced motor skills and mood late in the game, emphasizing the role of carbohydrates in cognitive and emotional well-being during prolonged physical exertion.
Timing is Everything
These findings underscore the importance of proper carbohydrate timing for female athletes.
Rather than fearing carbohydrates, female athletes should focus on strategically incorporating them into their nutrition plans.
Consuming a combination of complex and simple carbohydrates before and simple carbohydrates during high-intensity activities can significantly impact performance outcomes.
KEY SIGNALS OF POOR CARBOHYDRATE TIMING
EXCESSIVE SORENESS
One telltale indicator is the onset of excessive soreness post-exercise.
Like too low protein intake, when carbohydrate intake is not strategically timed, muscles may lack the necessary glycogen stores, leading to heightened soreness and delayed recovery.
If your athlete experiences extreme soreness after exercise or muscle tightness, consider if she is eating enough carbohydrates before, during, and after training.
POORER PERFORMANCE AT THE END OF THE GAME OR PRACTICE
As the previous research showed, a decline in performance at the end of a practice or game is a clear sign your athlete needs a carbohydrate source!
Insufficient carbohydrate availability during these critical moments can result in fatigue, reduced power output, and compromised speed, hindering an athlete's ability to finish strong.
When an athlete engages in moderate to vigorous physical activity that lasts over an hour, she will need 1 small Gatorade or fruit juice to help deter any end-of-game performance decline.
FOGGY BRAIN/LIGHTHEADEDNESS
Additionally, experiencing foggy brain or lightheadedness can be indicative of suboptimal carbohydrate timing.
The brain heavily relies on glucose for energy, and inadequate carbohydrate intake may lead to a decline in cognitive function, affecting decision-making and overall mental clarity during competition.
What about CARB LOADING?
While the concept of a pasta party may seem like a team-bonding staple, it's essential to reconsider the conventional carb-loading approach associated with it.
Devouring large quantities of fast-acting carbohydrates, particularly in the form of pasta, especially right before bedtime, may not yield the performance benefits one hopes for.
The efficacy of carb loading is limited, and it's crucial to recognize that it's only effective to a small extent when glycogen stores are genuinely depleted.
Consuming a carb-rich meal when muscles are not in a glycogen-deprived state can lead to an undesired outcome: fat storage.
Carbohydrates are a source of energy, and if the body doesn't require that much energy at the moment, the excess will be stored as fat for later use.
Thus, it's crucial for female athletes to reassess traditional carb-loading practices and opt for a more strategic approach to carbohydrate intake that aligns with their training schedules and energy needs.
Bonding over a meal is essential for team cohesion, but choosing the right carbohydrates at the right time can significantly affect overall performance.
CONCLUSION
Inadequate carbohydrate timing can manifest in diminished athletic performance, especially in the latter stages of a game or practice session.
Female athletes should embrace carbohydrates as an ally, not a foe, recognizing their pivotal role in optimizing energy levels and sustaining peak performance.
By understanding the signals of inadequate carbohydrate timing, female athletes can refine their nutritional strategies, ensuring they have the energy reserves needed to excel in their chosen sports.
So, girls, don't shy away from carbohydrates; instead, time them appropriately to unlock your true athletic potential!
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ABOUT THE AUTHOR
In 2015 Emily opened Relentless Athletics to build a community for female athletes while educating their parents and coaches on the necessity of strength training and sports nutrition to optimize sports performance and reduce injury risks in the female athlete population.
Emily holds a M.S. in Exercise Physiology from Temple University and a B.S. in Biological Sciences from Drexel University. She is currently pursuing her Ph.D. at Concordia University St. Paul with a research focus on female athletes & the relationship between strength training frequency, ACL injury rates, and menstrual cycle irregularities (RED-s). Through this education, Emily values her ability to coach athletes and develop strength coaches with a perspective that is grounded in biochemistry and human physiology.
When she isn’t on the coaching floor or working in her office, she is at home with her husband Jarrod and their daughter Maya Rose, and, of course, their dog Milo (who has become the mascot of Relentless)!!
