Carbohydrates: The Essential Fuel for Sports Performance

Impact of Restriction on Performance

When the body lacks sufficient carbohydrates, it cannot maintain the desired intensity during training. This leads to early fatigue, decreased performance, and even repetitive strain injuries. The so-called "bonk" or "hitting the wall" in long-distance events is often caused by a lack of muscle glycogen, the body's carbohydrate stores. Dr. Gabi emphasizes that many athletes, especially women, pursue both performance and weight loss, a combination difficult to reconcile without adequate energy. "You won't achieve your best performance if you're in a caloric deficit; your body is consuming itself. It's impossible," she states.

Demystifying the Fear of Carbohydrates

Dr. Gabi and Gisele address the culture of carbohydrates as a villain. One reason for this perception is the rapid initial weight loss when cutting carbs. However, Dr. Gabi explains that this is primarily water loss, as each gram of glycogen retains 3 to 4 grams of water. "Losing weight isn't about losing pounds on the scale, it's not about losing water; losing weight is about losing fat," she emphasizes. After this initial phase, real weight loss depends on a caloric deficit, regardless of carbohydrate restriction.

The End of Binge Eating

Gisele shares that her relationship with food radically changed by increasing carbohydrate intake and reducing excessive fats. Previously, carbohydrate restriction led to binge eating episodes. With a balanced diet rich in carbohydrates, the need for a "sweet reward" drastically diminished. Dr. Gabi confirms that when the body receives sufficient energy, it stops "craving" sweets, as the real need was energetic, not due to a specific desire.

Common Myths Debunked:

During the "Sobrado na Roda" segment, several popular myths were debunked:

• Carbohydrates at night: No problem, it depends on your goals and what you'll be doing the next day.
• Fasted training: Possible for light and short workouts, but not for high intensity or long duration; also, 12-16h intermittent fasting is metabolically healthier than skipping breakfast.
• Lemon water on an empty stomach to "cleanse the body": Absolutely false! There's no scientific basis for this.
• Tapioca is healthier than bread: False. Both are carbohydrate sources.
• Inflammatory carbohydrates: False. A myth without foundation.
• Eating before training ruins fat burning: False. The body needs energy to train efficiently.
• Magic supplement for energy without carbohydrates: Doesn't exist.
• Protein as a pre-workout for energy: False. Protein plays a minimal role as an energy source during exercise; its primary function is structural.

Smart Consumption and Supplementation Strategies

When and What to Consume

The quantity and type of carbohydrates vary according to your training goal, volume, and intensity. Dr. Gabi suggests a daily intake of 3 to 12 grams of carbohydrates per kilogram of body weight for athletes. For long-distance events, it's crucial to start with a full tank (muscle glycogen), which requires adequate carbohydrate intake in the 24 hours prior, and meals 4 to 6 hours before more intense workouts.

• Complex Carbohydrates: (rice, potato, bread) are ideal for daily consumption, releasing energy gradually.
• Fast-Absorbing Carbohydrates: (gels, fruits, honey, gummies) are recommended during training or races for immediate energy. "It's not absurd to eat gummies," she points out, "it's refined sugar, but for that moment, it's an inexpensive option for quick energy that your body will use."

Supplements That Really Work

According to Dr. Gabi, science recognizes five main supplements that truly make a difference in performance, depending on the sport and objective:

1. Caffeine
2. Beta-alanine
3. Nitrate
4. Bicarbonate (with caveats due to gastrointestinal effects)
5. Creatine

She warns against the indiscriminate use of vitamins and other supplements, emphasizing that "less is more" and that effectiveness should be evaluated individually and strategically. The most important thing is getting the 90% right with nutrition and training, before seeking the extra 1% a supplement might offer.

Health, Training, and Well-being

Dr. Gabi also highlights the importance of pre-participation evaluation for any sport, including cardiac exams (echo and exercise stress test) and blood tests, especially for adults over 30. This measure ensures the body is fit for the proposed intensity.

Even during periods of "vacation" from intense training, maintaining physical activity is crucial. "A break from cycling isn't a break from health," warns Dr. Gabi, encouraging people to maintain the basics so they don't have to start from scratch.

The "milacle" of performance and well-being, as Gisele and Dr. Gabi conclude, isn't in restrictive diets or magic pills, but in understanding and respecting the body. It's about keeping the tank full with the right nutrients, at the right time, so you can live your best version, both in and out of sports. As Gisele experienced, awareness about nutrition, especially carbohydrates, can be the key not only to achieving desired performance but also to a life with more energy and without guilt.