Carbohydrates for Soccer Nutrition

Carbohydrates for soccer nutrition should be viewed from the perspective of nutrient type and timing. This has major implications for general health, body composition and athletic performance. Let's take a look at current trends for carb consumption for soccer.

Glycemic Index

The Glycemic Index (GI) describes how carbs rank according to their effect on our blood glucose (blood sugar). Food is always measured relative to the effect of pure sugar. High glycemic index foods can raise blood glucose levels very quickly as well as insulin levels.

In contrast low glycemic index foods do not significantly raise the blood glucose levels and insulin levels after eating.

Pure glucose is given a value of 100, while other foods are given an index number representing its relative effect on blood glucose levels.

For example, white bread is assigned an index number of 71 and an apple 38. This means that white bread raises blood glucose levels 71% as much as pure glucose, and an apple raises the blood glucose levels 38% as much as pure glucose. So ask yourself, which is the better choice. What does this mean to you as an athlete?

In general you want to eat carbs that have a low glycemic index with your meals. Foods below the GI of 55 are considered to be low glycemic, foods with a GI between 55-70 are mid-glycemic and foods over a GI of 70 are considered to be high glycemic.

Q: Why do we need to ingest low glycemic index carbs versus mid or high glycemic carbs?

A: Eating a lot of high GI foods pushes your body to extremes. It causes a spike in insulin release.

Immediately after a meal containing high GI carbohydrates the blood sugar levels increase significantly causing rapid secretion of insulin. Insulin will cause a rapid uptake, storage and use of glucose of almost all the tissues of the body but especially the liver, muscles and adipose tissue.

Once there is enough glucose stored in the liver and muscles to be used for energy the rest of it is converted into fatty acids. These fatty acids are then transported to adipose tissue where they are converted and stored as fat. It is for this reason we must eat food or carbohydrates that have a low GI.

Insulin promotes fat storage in adipose tissue (fat cells) by increasing glucose utilization for energy when insulin is present. This is why insulin is known as a “fat storer”. Low GI foods do not cause this spike in blood sugar and resulting increase in insulin production; therefore fat is used as fuel for energy needs. Eating foods that have a low GI may:

• help people lose weight

• help improve diabetes control

• reduce the risk of heart disease

• reduce blood cholesterol levels

• reduce hunger and keep you full longer

• prolong physical fitness

High GI carbs help re-fuel carbohydrate stores after exercise. We will talk about this later when discussing nutritional guidelines with respect to weight gain and fat loss.

Keep in mind that the glycemic index for carbohydrates for soccer nutrition is a guide. It is not a be all end all. It is important as well to know how you feel after eating.

 

Carbohydrates for soccer nutrition modified with permission
from Youth Soccer Nutrition(c)