[Part 6] A Winning Body is Built Through Diet - Nutrition Strategies for High School Baseball Players - Chapter 2: Nutritional Strategies for Building the Body 'Carbohydrates - Energy to Protect and Move the Body'

Last time, we organized information about
protein, the building block of the body. However, consuming protein alone will not build muscle. Energy is required to build the body, and carbohydrates serve as that energy source.

Carbohydrates refer to the combination of sugars and dietary fiber. Of these, it is the sugars that are used as energy for the body. The absorption rate of sugars varies depending on their molecular structure.
Sugars are mainly classified as follows:
Monosaccharides
・Glucose
・Fructose
Disaccharides
・Sugar (Sucrose)
・Lactose
・Maltose
Intermediate sugars
・Maltodextrin
Polysaccharides
・Starch (plant-based)
・Glycogen (animal-based)
The simpler the molecular structure, the faster the absorption rate.

Monosaccharides are absorbed into the bloodstream immediately, providing quick-acting energy. However, when blood sugar levels rise rapidly, a hormone called insulin is secreted. While insulin works to lower blood sugar levels, a rapid drop in blood sugar can also lead to fatigue.

However, this characteristic can also be utilized as an energy strategy during a game. For example, polysaccharides like rice two hours before a game, maltodextrin right before the game, and glucose during the final stages of the game. By planning your intake based on absorption speed in this way, you can use energy efficiently.

So, how many carbohydrates should a high school baseball player consume? Generally, it is said that athletes who exercise for 90 minutes or more per day need to consume 8 to 10 grams of carbohydrates per kilogram of body weight.
For example,
for a 70kg athlete, this would be about 560 to 700g.

For Japanese people, the easiest food to consume carbohydrates from is rice. Other options include mochi, udon, pasta, and bread. Mochi, in particular, has a high sugar content and is an excellent food for energy replenishment.

Also, vegetables and fruits contain sugars. Fruits, in particular, contain a lot of fructose. Sometimes when you cut fruit and leave it out, it turns black; this can be considered proof that it is high in sugar. Since fruits also contain vitamins and minerals, they are excellent as snacks.

To ensure you are getting enough carbohydrates, it is important to increase the number of meals you eat. Adding snacks can significantly change your total daily energy intake.

It is also recommended to drink warm beverages during meals. Since the stomach is also a muscle, consuming cold drinks can cause it to contract, which may reduce the amount of food you can eat. Warm drinks have the effect of aiding stomach function.

Finally, there is one important thing to note. Carbohydrates are not a 'fattening nutrient.' Rather, they are energy that protects the body. If carbohydrates are insufficient, the body will break down muscle protein to compensate for the lack of energy. In other words, your body will be whittled away. In body building, carbohydrates are a very important nutrient.

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Next time, we will organize information on the amount of energy required for high school baseball players.

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The body is built from the accumulation of daily choices.

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※ I support athletes' body building through on-site nutrition seminars.