High carbohydrate diet (high-carb) - The most appropriate diet for athletes

In the previous article, I categorically stated that a high-carbohydrate diet is the best choice for athletes and, indeed, chess players. So let's elaborate on this subject and see if this assumption is foolproof.

Perhaps, while visiting your local gym, you may have accidentally found a long, thin syringe on the floor in the locker room, in the trash, or stuck in the toilet bowl. Well, I assure you that the person using it wasn't a diabetic, most likely, but one of the biggest guys you regularly see working out like a beast. Insulin is the key regulator of carbohydrate, fat, and protein metabolism and, by acting in the muscle, nervous system, and brain, functions as a powerful anabolic, stimulating, and cognitive agent (read more about insulin). Of course, in this article, I won't dwell on insulin injections (which should only be reserved for diabetics or professional athletes) but focus on its enormous anabolic potential through a well-balanced high-carbohydrate diet.

• How to compose a proper high carbohydrate diet

• Why should (almost) every athlete stick to a high-carb diet

• What advantages it brings

• Potential adverse effects

HOW TO COMPOSE A HIGH-CARB DIET?

First - just to be clear - you can be sure that a proper high-carbohydrate diet is not based on sugar cubes and sweetened beverages (so monosaccharides in general). Although it will lead to a rapid insulin spike, the fall in insulin levels will be even more drastic, followed by a vast drop in energy levels. That improper diet may also lead to the development of (at least) insulin resistance.

A proper high-carb diet is primarily based on polysaccharides (commonly called "complex sugars"). The sources of carbohydrates should be based on products with a low-average glycemic index, such as:

- whole-grain products

- white rice/bread, noodles, potatoes

- fruits

- vegetables

- carbohydrate supplements | they bring many benefits when consumed before training. Good supplements of this type are based on different sources of carbohydrates with different absorption times, preventing the loss of muscle capacity induced by prolonged exercise and ensuring a long, steady flow of energy).

Whenever you consume monosaccharides with high glycemic index, focus on their timing - just before and/or after exercise, as ~30% of your carbohydrate intake. Avoid at other times of the day.

Protein intake should be high enough to maintain muscle mass when cutting (2.3 - 2.8g per kg of body weight) and to ensure an optimal environment for muscle growth when bulking and proper protein synthesis as well as recovery while performing other activities (2.0 - 2.3g per kg of body weight). Chess players can stick to anything between 1.2 - 1.5g.

Fat intake should oscillate between 15-25% of daily caloric intake. This amount allows the organism to maintain functions of the endocrine system undisturbed. Preferably, avoid trans and saturated fats.

Why is a high carbohydrate diet best for athletes?

The first and most available source of energy for the organism is carbohydrates. They, along with closely related ATP (resynthesis) are the rocket fuel of our muscles, and the wood in the fireplace that our brain is. At the same time, glycogen is the primary stimulus to activate an efficient synthesis of new muscle fibers. Carbs are used for glycogen resynthesis and directly impact insulin production and activity.

Insulin promotes, i.a., protein synthesis, glycogenesis, and lipolysis (use of fat cells to generate energy). It also regulates SHBG, thus enabling the optimal bioavailability of sex hormones in the body. A high carbohydrate diet allows you to make the very best use of this very potent anabolic peptide hormone. 

The saying that "fat is successfully burned only in the flames of carbohydrates." got derived from the unique properties of insulin.

HIGH-CARB DIET BENEFITS:

- optimized physical performance (improved glycogen resynthesis, ATP production) |  enhanced endurance and strength

- maximized sarcoplasm production and glycogen storage (hey, bodybuilders)

- optimized mental performance (glucose is essential for, e.g., acetylcholine production, and is the primary fuel used by our brains. Lack of carbohydrates in diet can result in experiencing brain fog, worsened mind-muscle communication, and impaired cognitive functions)

- optimized fat loss

- optimized muscle recovery

- optimized energy levels

- reduced cortisol level

- reduction of LDL and triglycerides while increasing HDL

- CNS fatigue prevention

- improved sleep quality

- improved training adaptation

- minimized muscle catabolism

Potential adverse effects

A high-carbohydrate diet, applied improperly by a physically inactive person, can lead to the development of insulin resistance, while when used in diabetes, it can be quite dangerous to health. Therefore:

- diabetes should be very attentive while swtiching to a high-carb diet

- people on a "high-sweets" diet (improperly composed high-carb) may experience hyperglycemia 

For a person who does not perform intense physical or mental activities, a well-balanced "regular" diet will always be the safest choice.

Interesting fact: the first place where an organism absorbs simple sugars is in the oral cavity. Therefore, even gargling with a sugary liquid and then spitting it out will help improve stamina (note what football players, among others, do during a break).