Carbohydrates: The Fuel Your Body Needs

Carbs often get a bad rap, thanks to fad diets and trendy headlines, but if you're an athlete, especially a field hockey player, carbohydrates are your best friend. They’re your body’s primary energy source, especially during high-intensity training and competition.

Whether you're sprinting down the wing, going all out in a conditioning drill, or backing up games on a weekend, your body relies on carbohydrates to perform at its best. In this article, we’ll clear up the confusion around carbs, explain why they’re essential, and show you how to use them to fuel, perform, and recover smarter.

What are carbohydrates?

Carbohydrates are macronutrients found in foods like grains, fruits, vegetables, and dairy. When you eat them, your body breaks them down into glucose; a sugar that fuels your muscles and brain.
That glucose can either be used immediately for energy or stored as glycogen in your muscles and liver for later use.

There are two general types:

• Simple carbs – Found in fruits, dairy, honey, and processed sugar. Quick energy but less sustained.

• Complex carbs – Found in oats, rice, pasta, sweet potatoes, legumes, and whole grains. Slower digestion = longer-lasting energy.

Think of carbs as the fuel in your car. No fuel = no power.

Why athletes need carbohydrates

Hockey is a fast-paced, high-intensity, stop-start sport.
You sprint, decelerate, cut, tackle, and repeat - all of which rely heavily on carbohydrates as the main fuel source.

Here’s what carbs do for you:

Provide energy for performance – Your muscles rely on glycogen stores during training and matches.
Support recovery – After a session or game, carbs help replenish glycogen and kickstart the recovery process.
Support brain function – You need sharp focus and decision making on the field; your brain runs on glucose.
Prevent fatigue – Low-carb diets can lead to fatigue, cramping, and decreased performance.
Spare muscle protein – When carb stores are low, your body may break down muscle for energy.

How much do you need?

The amount of carbs you need depends on your body size, training load, and goals. Here's a rough guide for athletes:

• 🟡 Low training load (rest/recovery day): 3–5g per kg bodyweight

• 🟢 Moderate training (1 hr/day): 5–7g per kg

• 🔴 High training load or competition (1–3+ hrs/day): 6–10g per kg

Example:
If you weigh 70kg and have a hard training session, you might aim for 420–490g of carbs that day.

When to eat carbs for the best results?

Before Training/Game (2–3 hrs out):

• Oats, rice, pasta, fruit, toast, bagels.

• Gives your body time to digest and top up glycogen stores.

During Training/Game (if 60+ mins):

• Sports drinks, fruit, gels, or quick-digesting carbs for energy.

• Helps maintain performance and delay fatigue.

After Training/Game (within 30–60 mins):

• Combine carbs with protein to boost glycogen resynthesis and muscle repair.

• Great options: smoothie with banana and protein, chicken and rice, chocolate milk.



Common carb myths

“Carbs make you fat.”
Only if you overeat total calories. Athletes burn through carbs - you need them.

“You don’t need carbs to perform.”
You might survive without them, but you won’t thrive - especially in high-intensity sports.

“All carbs are bad.”
Processed sugar in excess? Not ideal. But whole-food carbs like oats, rice, and fruit are incredibly beneficial.