Ben-official

Author: Ben Benson

The weather is starting to warm up and, at least based on the last few days, it appears as though spring has finally reached the edge of the Arctic Circle (a.k.a. Middlebury, Vt.). Again we can think of those outdoor activities (hiking, biking, golfing, etc.) that attracted many of us to this school in the first place. And, given the duration and physical strain of most outdoor activities, it's important to fuel up correctly.

Carbohydrates are basically just organic compounds made of CH2O (though there are many variations) that the body breaks down into simple sugars. These simple sugars are the body's main source of energy, so ingesting the right kind of carbohydrates in the right amount is essential before engaging in strenuous or prolonged activity.

There are two broad classifications of carbohydrates: simple and complex. The first, simple carbohydrates, are also called simple sugars because they are easily broken down and turned into energy. If you're looking for a quick energy boost, say before going for a run, simple carbohydrates are the way to go. Not only does the body turn them into energy quickly, but because they are easily digested they shouldn't give you a stomach ache during activity. Some sources of simple carbohydrates are: fruits, milk, sugar, honey and pretty much any candy.

The second type, complex carbohydrates, are more starchy foods that require significant breakdown by the body to be turned into usable energy, glucose. These carbohydrates, because they take longer to break down, provide sustained energy and are excellent to pack for lunch or eat for breakfast before a hike. Complex carbohydrates come from grains such as wheat, rice, oats and corn, and also from other sources like bread, flour, beans and potatoes. Generally, the more "whole grain" or "whole wheat" the source, the more starch and sustained energy is in the food.

Not all complex carbohydrates are equal in energy and so the Glycemic Index (GI) was created to classify carbohydrates more specifically than just "simple" and "complex." The GI measures how quickly glucose levels in the bloodstream are elevated after eating different carbohydrates. Foods with a high GI would be considered simple carbohydrates, whereas complex carbohydrates would have a low GI. The exact measurement of the GI is not universal but a popular scale is 1 to 100, with pure glucose as the base at 100.

Most nutritionists suggest eating foods with a lower GI whenever possible as they provide longer energy, postpone hunger and don't cause huge insulin spikes. Yet simple carbohydrates are important for quick energy or recovery following strenuous activity such as running or swimming.

I think we've all seen the food pyramid, which includes carbohydrates at the base making up 60 percent of daily caloric intake. This seems to be the agreed percentage by most US nutritionists - though, depending on physical activity and personal weight gain or loss goals this will vary greatly. For example, if you are very active and want to maintain weight, you will need a higher than average percentage of carbohydrates to keep normal glucose levels all day.

Interestingly, even though carbs make up the majority of the average person's diet, they are non-essential for the human body. Humans can survive on purely fats and proteins as energy sources. Diets that completely eliminate carbohydrates, though difficult to maintain while living an active lifestyle and ingesting all necessary vitamins and minerals, have not been proven to be unhealthy.

Anyway, preparing meals with a low GI and starchy foods will give you sustained energy throughout the day. So eat up and enjoy the fleeting moments of spring up here in Vermont.