Carbs: An Athlete’s Best Friend
August 8, 2024 – Food plays a key role in recharging an athlete’s body – from helping repair muscle damage to providing stamina for endurance.
Track and field varsity athlete Kiana Gibson, who is in UBC’s Master of Nutrition and Dietetics (MND) program, says athletes may need more calories through simple carbs than the general population.
“Active people have higher energy demands and need to consume more calories for performance, recovery, and to prevent something called RED-S: Relative Energy Deficiency in Sport. RED-S can lead to many issues including bone fractures, lower immunity, reproductive complications, and others.”
Gibson competes in the steeplechase – a track event that uses hurdles and water obstacles – for the UBC varsity team. In May this year, Gibson won both the 5000 meter and the 3000 meter steeplechase at the NAIA Track and Field Championships in Marion, Indiana. She was named the Cascade Collegiate Conference’s Women’s Track and Field Athlete of the Year, making history as UBC’s first female athlete to win this title.
When asked about fuelling for her performance, Gibson said she will turn to carbs when she needs a quick boost of energy.
“Contrary to what some people believe, simple carbohydrates and sugars are fine to eat. Some athletes might under fuel as a result of not eating enough simple carbs. For example, 30 minutes before a run, a spoonful of honey, a handful of gummy candies, or applesauce can provide a source of rapid energy.”
Gibson has been a teaching assistant in several food, nutrition and health (FNH) courses, including FNH 474: Sports Nutrition taught by Dr. David Wright. She had the opportunity to guest lecture, where she presented on the “Myths and Realities of Being a Student Athlete” and tried to debunk ideas that athletes should look a certain way or eat very structured meal plans.
“Athletes come in all shapes and sizes. Achieving high performance is not because of your weight or how your body looks.”
She said food tolerances, personal preferences, and cultural appropriateness are important considerations for individual athletes, as well as their training intensity. Gibson said online information about diet culture can be harmful, especially when people position food as something earned through exercise.
“You don’t need to feel guilt or shame for eating something delicious. Food serves many purposes beyond just providing us nutrients; we might make a decision to eat something for athletic performance in some situations, but other times, food might just be what’s practical in the moment – for a celebration or to connect with others.”
During her undergraduate studies at the University of Guelph, she majored in both Nutrition & Nutraceutical Sciences and International Development. She also competed in cross country and track and field for five years, and served as a mentor for other student athletes for three years.
Last year, Gibson competed for Canada at the 2023 Pan American Games in Santiago, Chile, placing fifth in the 3000 metre steeplechase. With the 2024 Summer Olympic Games taking place in Paris now, Gibson sees many of her friends competing and is cheering them on from home.
She just completed a dietetics placement through the MND program in Cranbrook, B.C., at the Intensive Care Unit in East Kootenay’s Regional Hospital. In her spare time, Gibson loves to go on long runs and has discovered an excellent trail network in Cranbrook.
“My varsity career may have wrapped up, but my love for running, sports, and movement remains unwavering.”
Her post-workout advice to improve endurance is to remember the 3Rs: Refuel – through carbs such as grains, fruits, and starches; Rebuild – through proteins; and, Rehydrate through fluids.
Tagged with: Food Nutrition and Health, Master of Nutrition and Dietetics