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Carbohydrates Carbohydrates are the main source of energy during training.The body turns to carbs to find the initial energy when the player starts to train or play. Anyone who has ever been training or playing in a game and suddenly felt light-headed and without energy has experienced what is known as a “bonk” in endurance sports. Basically, the body is looking for energy rom carbohydrates and there are none available. This could be a result of lack of carbohydrate consumption in the hours or days prior to the workout. Or, in many cases, can be and effect of the body not being balanced with nutrients that will allow the carbohydrates to be accessed efficiently.  Carbohydrates are fuel for the muscles  The simplest way to tell your players how important carbohydrates are to their performance is to let them know that they are the “fuel” for your movement and muscle activity. Without them, they cannot run, jump, or play at a high level. What we must do as coaches and trainers is educate the players that food is not just food, but it is FUEL for the body. If they want to be good and but it is FUEL for the body. If they want to be good and excel, they need to eat right; sufficient carbohydrates is a big part of this process. Carbohydrates provide fuel for brain As we discussed, we all have experienced the “light-headed” feeling at some point during our training or games. Carbohydrates provides the fuel for the brain to function at its best so players will think clearer, act quicker, and just be all-around sharper if they have eaten enough carbohydrates. Things to consider with Carbohydrates: Carbohydrate intake should be elevated during the period and especially in the days and hours before workouts. These carbohydrates should be viewed as fuel for the working muscles and the athlete should be constantly concerned with making sure energy (stored muscle glycogen) is full prior to workouts and games as well as properly replaced after the workout or game. It is important to continually keep muscle glycogen levels high to avoid the burning of glycogen, which will lead to a lack of energy and decreased performance. As effort levels reach and exceed 85% (which is most likely the case during workouts), less fat is utilized for fuel.Carbohydrate intake should be approximately 4 to 4.5 grams per pound of body weight. Type of carbohydrate (glycemic index) depends on when the athlete is eating prior to an event as well as how long the workout or game will last. For example, food eaten 30 minutes prior to a 1-hour workout could have a higher concentration of simple sugars that provide a large amount of energy very quickly since they are broken down by the digestion system quickly to enter the bloodstream as energy and food eaten 2 1⁄2 hours before a 2-hour training session could have a higher concentration of complex carbohydrates, which will provide lasting energy at a slower rate.  Look for foods that have not been processed a great amount like 100% whole wheat breads, multigrain breads, 100% whole grain breads and cereals, bulgur wheat, oatmeal, whole grain corn, or whole oats. Cereals made from whole grain flour are also good. Sugar cereals contain processed grain as well as a lot of refined sugars. Carbohydrates should be a part of every meal and the type of carbs should depend on when they are eaten. On days where you have long practices or even 2 practices, it is critical to get enough carbs to keep the muscle glycogen storage as full as possible before and immediately after the sessions. Carbohydrates are critical 30 to 60 minutes following a game or intense training session. Utilizing this “glycogen window” can be the difference between recovering in 24 hours or waiting a full 72 for the glycogen stores to be back up to capacity.