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! Close to The event: ! • Fruit smoothie with Greek yogurt • • ! ! 1. 2. Bagel with nut butter and jam ! Banana rolled in chia seeds! ! 3. ! More than an hour before ! • Oatmeal with chopped nuts ! 4. • Greek yogurt with granola ! 5. • Hummus with whole grain crackers and raw veggies ! ! Fruit!is!an!example!of!what!type!of! carbohydrate?! ! Carbohydrates!trigger!what! hormone!to!move!amino!acids!and! glucose!to!cells?! When!fuelling!for!sporting!activities,! it’s!important!to!pair!your! carbohydrates!with!a!______!source.!! Are!complex!carbohydrates!most! beneficial!less!than!or!more!than!an! hour!before!an!activity?! Why!do!complex!carbohydrates! take!longer!to!digest?! ! ! • Peanut butter with an apple • Turkey sandwich on whole grain bread ! ! 1.!Simple!!2.!Insulin!!3.!Protein!!!!!4.!More! than!!!!!5.!More!molecules!and!branches! ! • Omelet with veggies and toast Created!by! Hillary!Wilson! ! ! ! Simple carbohydrates: • are!made!of!only!one!or!two!molecules,! and!are!digested!quickly!and!easily.!! • They!provide!energy!quickly,!but!only!for! short!periods!of!time.! • They!are!often!referred!to!as!sugars.! • Common!sources!are!often!in!processed! foods,!but!they!can!also!be!found! naturally!in!fruit.!! ! Complex carbohydrates: !! • are!made!up!of!more!molecules!and! usually!have!branched!structures.! • They!take!longer!to!break!down!and! digest!and!keep!you!satisfied.! • They!provide!a!longer!lasting!energy! source!that!your!body!can!use.!! • Whole!grains!are!a!great!source!of! complex!carbohydrates,!but!vegetables! can!provide!slow!digesting!carbohydrates! along!with!a!plethora!of!vitamins!and! minerals.!! Both types of carbohydrates provide energy, but at different rates. ! ! ! ! • Carbohydrates!give!energy!to!fuel! exercise,!but!pairing!them!with! protein!is!a!great!way!to!build! muscle!at!the!same!time!! ! • By!only!fuelling!with!protein,!your! body!will!be!forced!to!use!protein! and!muscle!for!fuel.! Carbohydrates!spare!your!hard! earned!muscle!so!you!can! continue!to!grow!and!improve!in! your!sport.! ! • Protein!is!essential!for!muscles!to! recover!so!you!can!continue!to! improve!in!your!sport.! Carbohydrates!trigger!the! hormone!insulin!that!help!move! amino!acids!from!protein!and! glucose!into!muscle!cells!to!give! them!the!supplies!to!rebuild.! ! ! ! ! Eating to Fuel: ! • When!eating!to!fuel!your!sport,!you!have! several!options!depending!on!the!amount! of!time!before!your!activity.!! ! • With!one!hour!or!less,!choosing!fast! digesting!carbohydrates!is!ideal.!They!will! give!you!the!quick!energy!you!need!to!play! hard.!This!is!the!time!when!having!simple! carbohydrates!will!be!most!beneficial,!as! they!will!act!as!a!quick!energy!source!and! won’t!weigh!you!down.! ! • When!you!have!an!hour!or!two!before!the! activity,!choosing!a!complex!carbohydrate! source!will!give!you!sustained!energy!to! power!you!through,!your!body!will!have! time!to!digest!and!absorb!the!energy.!! ! • In!both!cases,!pairing!carbohydrates!!with!a! protein!source!will!help!jump!start!muscle! recovery!even!as!you!are!exercising.! Eating to Recover: ! • As!soon!as!possible!after!a!game!or!exercise! session,!choosing!simple,!fast!acting! carbohydrates!to!eat!with!a!protein!source! help!to!increase!insulin,!encouraging! muscle!cells!to!take!up!amino!acids!to! repair!and!grow!stronger.!! ! • Your!next!meal!should!include!a!good! balance!of!carbohydrates,!proteins!and!fats,! to!provide!essential!nutrients!to!your!cells! so!your!body!can!recover.!