Fuel Sources and 'Carb Loading'

The foods you eat provide the fuel your body uses. As an athlete, you burn more fuel, so you need enough calories from the right sources to help you perform at top levels.

So what should you eat?

A balanced intake of carbohydrates, proteins and fats can provide the right level of fuel to give you the energy you need. Carbohydrates are the most important source of energy for endurance and power. Proteins help build new body tissues, and fats provide energy when you are exercising at lower intensity. 

So what is "carb loading"?

Each source provides different energy for different activities so what you eat at a certain time can affect your athletic performance. Enter "carb loading". This means eating foods high in carbohydrates a few days before an athletic event to build up an excess of glycogen in your muscles that be used during the activity. This can make you work harder and longer. 

So what are good foods for "carb loading"?

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The majority of your calories for your carbo loading should come from grains (pasta, rice, cereal, bread), fruits, juices, and vegetables. Also include a little protein at each meal to protect your muscles; limit fats. Be sure to choose low fat carbohydrates. When selecting your meals and snacks, carefully choose high carbohydrate foods, not high fat foods. The two often come together, such as butter on potato and cream in ice cream.

Best choices for carbo loading (highest in carbohydrates):

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• Spaghetti and pasta meals with tomato sauce
• Rice, potato, yams, stuffing — limit butter, gravy
• Lentils, chili with beans, split pea soup
• Bread, muffins, bagels, cereal
• French toast, pancakes, oatmeal
• Fruit - bananas, pineapple, raisins, figs
• Apple crisp, date squares, fig bars
• Jam, jelly, honey, syrup
• Juices - apple, grape, cranberry, orange
• Blenderized fruit and juice smoothies
• Sherbet, sorbet, frozen yogurt

Poorer choices for carbo loading (lower in carbohydrates):

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• Pizza & pasta meals with lots of meat, cheese
• French fries, fried rice, buttery potato
• Meals with lots of meat or cheese
• Donuts, croissants, danish pastry
• Eggs, omelets and breakfast meats
• Butter, margarine, cream cheese
• Cookies, chips, high-fat snacks
• Desserts made with lots of butter
• Beer, wine, alcohol
• Milk shakes, frappes
• Ice cream 

References:

http://www.women-running-together.com/carboloading.html

http://www.pamf.org/teen/health/nutrition/