Carbohydrate intake recommendations;
Athletes' daily carbohydrate intake varies depending on the intensity of the sport and the athlete's weight. Since the body will burn a lot of carbohydrates during high-intensity exercises; In order to increase carbohydrate availability, we should continue to consume carbohydrates before, during and after training. Carbohydrate consumption can be changed in the nutrition of athletes according to personal preferences and ease of consumption. Athletes prefer carbohydrate-rich sources that meet their energy intake targets, contain low fiber and are easily consumed. It is a food group that must be met to ensure comfort or to prevent "competition weight from increasing". If there is a recovery time of less than 8 hours between 2 training sessions for energy intake; It is beneficial to consume small amounts of carbohydrate-containing snacks regularly. Foods and drinks rich in carbohydrates are helpful in meeting energy intake targets. If long-term, high-intensity exercises are performed, sports drinks and nutritional products facilitate rapid carbohydrate consumption. In scientific studies, the frequency of contact of carbohydrates with the mouth and intraoral cavity affects the brain and central nervous system, making the person feel better. It provides a sense of well-being and increases working efficiency. Athletes must make food consumption plans to ensure intestinal comfort, hydration and meet personal needs. Carbohydrate intake is very important as it also provides fuel for the muscles. Before exercise; During 1-4 hours, carbohydrates taken into the body continue to increase glycogen stores, especially liver glycogen stores. The amount and time of carbohydrates taken before exercise are adjusted in proportion to the person's health condition. It is ideal to choose foods with low glycemic index among foods containing carbohydrates before exercise. The glycemic index is the most ideal. low carbohydrate foods; It can be barley, chickpeas, black-eyed peas, beans, lentils, noodles, bulgur, undercooked pasta, oats, whole wheat bread, apple juice. Protein and carbohydrates are consumed together just before and after exercise. It is important for athletes to apply training and nutrition strategies together. Nutrition program. Special entrance for the athlete It should be aimed at increasing the performance of the athlete, taking into account the training or competition program. Consuming more carbohydrates than required before exercise in athletes negatively affects performance. Because the use of fat in the body is prevented during exercise, fat storage in the body may increase, which will negatively affect performance in the future.
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