Carbohydrates have gotten a bad rap… they are loved yet shunned by many. However, carbohydrates are necessary for peak athletic performance since they provide a fairly quick source of energy for working muscles.

Carbohydrates are stored as “glycogen” in the liver to help maintain blood sugar levels and in the muscles to help provide energy during physical activity. About 2000 calories worth of carbohydrate can be stored as glycogen, or enough energy to run about 20 miles. When glycogen levels are low and the muscles have to rely on fat, an inefficient fuel source, extreme fatigue sets in, leading to a phenomenon described as “hitting the wall” or “bonking.” Endurance athletes and those involved in other high-intensity sports try to avoid this by maximizing glycogen stores. This can be accomplished by:

• Eating high carbohydrate foods regularly throughout each day
• Eating carbohydrate-rich foods and beverages during exercise for quick energy, thus “sparing” muscle glycogen
• Eating a high carbohydrate, moderate protein meal and/or snack post-exercise to help replenish glycogen stores and facilitate muscle repair

A quick glance at “MyPyramid” at www.mypyramid.gov indicates that most of the food groups include carbohydrate-rich sources: fruits, vegetables, grains (including breads and cereals), beans and legumes (part of the meat group), and some dairy products (milk and yogurt in particular). Although athletes vary in the amount of total calories they should consume daily to support lean body mass, physical activity, growth and development (as in the case of children and teens), most athletes’ diets should consist of at least 55-65% carbohydrate, 10-15% protein, and no more than 30% fat.

Following are some meal and snack ideas to help you reach your peak performance level. With a little planning, you can go a long way. Just be sure to experiment with pre-exercise foods and beverages during training and not on game day or race day! Stick with what has been “tried and true” for you.

Breakfast

• Shredded wheat or bran cereal topped with sliced banana and nonfat milk
• Hot cooked oatmeal topped with blueberries, chopped walnuts, and soy milk
• Fresh fruit salad topped with nonfat yogurt and low fat granola
• Low fat bran muffin, apple slices and coffee with milk
• Raisin bagel or toast, poached egg, and fresh orange wedges

Snack

• Granola bar
• Fresh fruit
• Low fat yogurt
• Trail mix with dried fruit, nuts, seeds and cereal

Lunch

• Vegetable-bean soup with whole grain baguette
• Turkey and cheese sandwich on whole wheat bread
• Slice of vegetable pizza with tossed salad
• Veggie burger or single hamburger with fruit salad
• Cold pasta salad loaded with veggies, tuna and vinaigrette dressing

Snack

• Carrots and oat bran pretzels dipped in hummus
• Baked tortilla chips with melted cheese (reduced fat) and salsa
• Peanut butter on whole wheat crackers or graham crackers
• Turkey and/or cheese slices wrapped in lettuce leaves

Dinner (include something from each group listed):
Protein source : fish, poultry, lean meat, or vegetarian meat-alternative
Whole grain : wheat pasta, quinoa, couscous, brown rice, or bulgur
Vegetables: at least one dark green or orange

Snack

• Fig Newton cookies and nonfat milk
• Pudding or tapioca
• Frozen yogurt
• Low fat popcorn