Rice :
Rice by any standard is not ideal for international sportsperson. Consuming it regularly during international event can have further deleterious effects on performance.
Carbohydrates in Biryani :
Main ingredient of biryani is rice. Rice is rich in carbohydrates. Addition of potato can only make things worse. One plate of biryani has a whopping 112 grams of carbs. This is unusually high when compared to other standard meals.
Glycemic Index :
It is not just the quantity of carbohydrate but the type of carbohydrate which is important. Rice has high glycemic index (HGI) of around 66. Potato has high glycemic index of 88. Glycemic index means how quickly food can make blood sugar rise.
Effects on Performance of Players :
(a) Weight Gain :
High glycemic index means food is quickly available as glucose in blood to be spend with help of exercise. However, if we do not exercise, then most of this glucose will convert into fat and result in weight gain. Weight gain can decrease stamina of players.
b) Tiredness & Laziness :
Eating excess carbs increases insulin which results in tiredness and laziness. This may delay the start of training.
c) Decrease in Muscle Strength :
Consuming biryani at night is even more damaging. Growth hormone is responsible for strength of muscles and bones. Growth hormone is released in body during late night. High glucose in blood reduces growth hormone, thus weakening muscles and significantly compromising performance. This particularly effects fast bowling, fielding and power hitting by batters.
Diet of a Sportsperson:
a) Meals:
A sportsperson needs low glycemic index diet with appropriate quantity of carbohydrates. Carb portion should be calculated for each player as per their weight and training. A suitable diet would have products of whole grain wheat, vegetables and white meat/plant protein. Sportsperson should avoid foods with High glycemic index like rice, potato and products of white flour.
b) Snacks:
Short bursts of (High glycemic index) carbohydrates can be taken during training or match. This can be fruit, fruit drink or glucose drink. However, one has to be watchful when consuming these products outside training.
All International sportsperson need expert Hormone Specialist (Endocrinologists) and Dietician to maximise strength and stamina while keeping their body fat percentage low.
Dr Oraizi Jafery
Consultant Endocrinologist & Diabetologist
Bedfordshire, United Kingdom
