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Featured Recipe: Peanut Energy Bars

Carbohydrates for Going the Distance

Swimmer Erik Vendt took home silver medals in the 2000 and 2004 Olympics for the 400 meter individual medley and then retired, citing the stress of training. At the time, he loved junk food and would often have a midnight snack of candy or chips. Today he’s back, ranked among the top 5 in the world and training for Beijing. “Nutrition has helped me tremendously, mostly by elevating my training level—and that has a direct impact on how much time I drop during my races,” says the 27-year-old, who now eats an all-organic diet focused on whole foods. “Before a workout, I don’t like to stuff myself with a meal; instead, I eat enough to give me the energy I need to attack the workout properly. I eat a bagel, fruit or a bowl of oatmeal.”

Like many athletes, Vendt starts with carbohydrates. Since the 1920s, researchers have known that eating carbohydrates enhances performance. “We’re still recommending carbohydrates to athletes and active individuals, but the amount depends on the sports, the individuals, and their weight and health goals,” says Melinda Manore, Ph.D., a professor in the Department of Nutrition and Exercise Sciences at Oregon State University. Carbohydrates break down easily and quickly raise your blood sugar, which fuels your muscles and your brain.

Trouble is, while the body can store large amounts of protein (as muscle) and fat, it has a limited capacity to store carbohydrate. “The typical athlete can store between 400 and 600 grams of carbohydrate [or 1,600 to 2,400 calories] in the muscle as glycogen,” says Nanna Meyer, Ph.D., R.D., a research associate at The Orthopedic Specialty Hospital (TOSH) who has worked with Apolo Anton Ohno and other members of the U.S. Olympic Speedskating Team as well as Olympic cycling champions. Because of this, endurance athletes, such as marathon runners, long-distance cyclists and cross-country skiers, can burn through their glycogen stores after about 90 to 120 minutes of exercise. Once glycogen is depleted, the body mobilizes fat, which muscles cannot burn at the same rate as carbohydrate. The resulting fatigue—also called “bonking” or “hitting the wall”—can be so debilitating, athletes can have difficulty moving.

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