The importance of carbohydrates in the tactical athlete’s diet
Tactical athletes, members of law enforcement, firefighters, first responders, and military field are in careers that require a keen awareness of nutritional intake for optimal performance throughout their day. In theory, the human body is like a vehicle. For the vehicle to run efficiently, the proper amount of gasoline needs to be placed in the vehicle. Proper nutritional adherence focuses on macronutrients — protein, carbohydrates, and fats.
Macronutrients are the chemicals needed by the body in great amounts for sustenance throughout the day. Also, the body needs adequate amounts of micronutrients, which are vitamins and minerals. They are both chemicals that the body requires to function properly. For the body to perform at optimal levels, a proper understanding of these nutrients should be adhered to. These three all act upon the body in different ways but give the body calories and energy for life’s daily activities. However, of all the macronutrients, carbohydrates are considered the body’s main fuel source for energy.
Carbohydrates can be in three forms — simple carbohydrates, complex carbohydrates, and dietary fiber. Carbohydrates help the onset of fatigue in the body which sustains you not only in your workouts but during the day. What sets them apart are their units of sugar. Simple carbohydrates are fast-acting because of their structure and are used primarily for a short and quick burst of energy because they raise blood glucose levels.
Complex carbohydrates are slow-acting and are appropriate for long-term energy. Complex carbohydrates are found in whole grains, starchy vegetables, oatmeals, and brown rice. Complex carbohydrates are more commonly utilized before athletic competitions and benefit the athlete because of their sustained energy release within the bloodstream.
Dietary fiber is not a major source of sugar like the others, as it cannot be converted into glucose. The benefits of dietary fiber include lowering the overall amount of sugar in the food you eat. This changes the overall carbohydrate content from overall carbs to net carbs. Another issue to be cognizant of is their level on the glycemic index (GI) chart. The GI is a barometer of measurement that ranks foods in carbohydrates and their overall impact on levels of blood glucose. Foods that are high on the glycemic index chart can contribute to diabetes. The GI is a mathematical chart that attributes a food’s relation to a rise in blood glucose levels from a ranking of 0 to 100. Foods closer to 100 have the highest probability of having a significant effect on your blood glucose sugar levels. Examples include:
- Low GI (up to 55), oatmeal, pasta, and sweet potatoes.
- Medium GI (between 56 to 69), brown rice, rye, and whole wheat.
- High GI (from 70-100), white bread, melon, white rice, doughnuts, French fries, fruit juice, sodas, fruit juice, candy, and cake.
Why are carbohydrates so important in the tactical athlete’s diet?
The tactical athlete requires a keen awareness of nutritional intake for optimal performance throughout the day. They face a myriad of changing and dynamic variables throughout their day that do not allow for the typical 9-5 daily job. They can spend four days on and three days off work and this schedule can rotate every three weeks. On a schedule like this, the individual can encounter many challenges as their circadian rhythm may be affected within a 24-hour cycle. They can experience challenges in their physical, mental, cognitive, and behavioral well-being. These variables manifest themselves in affecting their nutritional intake, their ability to exercise, and social interactions. The individual is more prone to be tired because of the aforementioned reasons and a well-devised nutritional program focused on carbohydrates will provide the needed energy to alleviate the fatigue they experience within their shifts.
Carbohydrates may be the proper or essential macronutrient to provide the replenishment of lowered glycogen levels in the body to raise energy levels.
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On the physical side, the tactical athlete can be engaged in a physically demanding exercise program, whether it may be aerobic or anaerobic conditioning. They can be engaged in resistance training, plyometric routines, or agility and change of direction drills, which complement them to be a true and total tactical athlete. These workout variables mentioned, provide them to be well rounded for optimal tactical human performance and career longevity. However, outside of their designed exercise programs, they will have an even higher caloric expenditure throughout their day as they utilize external loads. The police officer can load their body with an additional 20-30 pounds with their ballistic vest, radio, weapon, and other tactical gear. The firefighter can be carrying anywhere from 35-75 pounds, depending on what they wear and then carry. The corrections officer on a Special Response Team can utilize similar external loads with their equipment. Lastly, the military soldier carrying a rucksack can be loaded anywhere from 35-85 pounds and higher.
What are some quick carbs?
Whether “on the job,” “in the field,” or simply performing the job of a tactical athlete, there are some quick remedies for fast-acting carbohydrates to assist the body in elevating its energy levels. These can include macronutrients such as fruits like apples, bananas, watermelon, and dried fruit; rice cakes; fast-acting sugars such as dextrose found in gummy bears or worms and energy gels; granola bars; and fruit juice such as orange juice or fruit smoothies. These carbs can fuel the brain and muscles for energy, avoid the breakdown of hard-earned muscle, boost your performance in exercise and at work, and, most of all, aid your body in rest and recovery.
Daniel J. Borowick, MS, CSCS, and founder of DOMEX Strength and Fitness, is a former DEA Special Agent who has over 27 years of tactical experience in federal and state law enforcement. Currently, he is a strength and conditioning specialist serving in the U.S. Army’s (H2F) Holistic Health and Fitness Program. You may reach him through their website www.Domexstrengthandfitness.com, via Instagram and Facebook @Domexstrengthandfitness, or Domexstrengthandfitness@gmail.com.
