Sports Nutrition 101 - Carbohydrates
3/4/2008 12:00:00 AM
March 4, 2008
Carbohydrates are the body's number-one source of energy because it fuels daily living and exercise activity. Because carbohydrates are the body's number-one source of energy - it digests very quickly and leaves you hungry soon after eating or feeling tired.
So... the goal is to choose whole grain/whole wheat foods that contain fiber - which slows down digestion and keeps your blood sugar from spiking. Also - adding protein and fat to carbohydrate slows down digestion and helps maintain blood sugar levels.
Carbohydrates are also stored in the muscle and liver; the storage form of carbohydrates are called glycogen - and it is what you rely on for energy during long bouts of exercise.
You store approximately 300-400 grams (1200-1600 calories) of glycogen in you muscle and about 75-100 grams (300-400 calories) in your liver. Your liver stores help regulate your blood sugar so after a night of sleep - your liver stores are depleted. This is why you need to include good carbohydrates in your breakfast!
Your muscle stores are used during exercise - which is why you need carbohydrate immediately post-exercise... you need to replenish the glycogen lost or you will not fully recover and will start the next day with less than 100% of your energy stores.
Purpose
- Main source of energy for the body
- Body's number-one fuel during exercise
- Fuel for brain, nervous system and red blood cell function
- Helps maintain blood sugar levels
Types of Carbohydrates
- Simple - jelly, cookies, sweets, hard candy, honey, fruit
- Complex - bread, oats, pasta, rice, cereals, bagels
How much should be in your diet?
- 55-70% depending on activity levels with the majority coming from complex carbohydrates
- Approximately 6-11 servings / day--very individualized, but athletes should eat at the upper end
Best Choices
- Whole wheat bread / rolls
- Whole wheat bagels
- Whole wheat tortillas / wraps
- Whole wheat crackers
- Oat-based granola bars
- Oatmeal
- Wheat / grain cold cereals
- Brown / wild rice
- Multi-grain / wheat pasta
- Sweet potato with skin
What is a Serving?
- 1 slice bread
- 1/2 small bagel / muffin
- 6" tortilla
- 1/2 cup corn / peas / beans
- 3/4 cup cold cereal
- 1/2 cup hot cereal
- 1/2 cup potato
- 1/3 cup pasta / rice
- 1 granola bar
- 8-10 small crackers
