Carbohydrates

How Much Carb Intake Is Ideal For An Indian Grassroots Level Athlete?

Carbohydrates are crucial for the performance and recovery of athletes. Therefore, for an Indian grassroots level athlete, knowing how much carb intake is ideal for them to be able to optimize their training and overall performance is essential. 

Why Are Carbohydrates Essential For Grassroots Level Athletes?

As sports science would refer, carbohydrates provide the body with energy, more so when undertaking vigorous physical exercises. For athletes from India, who play highly demanding sport games, proper intake of the ideal amount of carbohydrates is indispensable for maintaining high levels of energy, endurance support and faster recovery.

How Much Carbohydrates Does A Grassroots Level Athlete Require?

Sports science in India also highlights the importance of carbohydrate needs among athletes. The amount of carbohydrates depends upon the intensity, duration, or type of sport. Grassroots level athletes require a higher quantity of carbohydrates to fuel their training sessions because they are new to athletic training. For moderate-intensity exercise, it is recommended for the athletes to consume around 3-5 grams of carbohydrates per kilogram of body weight. For activities of high intensity and longer duration, this amount can go up to 6-8 grams per kilogram of body weight.

What Is The Role Of Nutrition In Carbohydrate Intake For Athletes?

Nutrition plays a vital role in helping athletes fulfill their energy needs, especially at the grassroots level. Indian athletes are generally exposed to a myriad of carbohydrate sources like rice, roti, dhal, fruits and vegetables that can be used as elements in their diet. The focus should be on complex carbohydrates, such as whole grains and legumes, which provide steady energy release. Simple carbohydrates are found in food items like sweet drinks and candies, which cause energy spikes to be followed by crashes.

How Does Sports Science In India Recommend Timing Carbohydrate Intake For Athletes?

Sports science in India emphasizes the need for the right timing of carbohydrate intake. Grassroot-level athletes should consume carbohydrates both before and after the training sessions. Pre-exercise meals, consisting of easily digestible carbohydrates, can fuel the body for a longer period of activity. Post-exercise meals, rich in carbohydrates, aid in glycogen replenishment, which is crucial for recovery and preparing the body for the next training session.

How Can Grassroots Level Athletes Individualize Their Carbohydrate Intake?

Finally, there are individual differences such as body composition, age, and specific sport demands that should be taken into account to decide the appropriate amount of carbohydrate intake. Grassroots level athletes in India need to be advised by experts to make carbohydrate intake specific to their needs.

Why Carbohydrates Are the Success Mantra For Indian Grassroots Level Athletes?

Thus, carbohydrates are the mainstay of an athlete’s diet and for grassroots level athletes in India, understanding the role of carbohydrates in performance and recovery is quite essential. Therefore, by adopting appropriate nutrition strategies based on the principles of sports science, Indian athletes can further their potential to success in their respective sports.

The Sportz Planet Desk,
Atharva Shetye

Share

Share