Nutritional Info

Carbohydrates



Carbohydrates are the most important source of energy for humans, especially athletes. Many athletes have misconceptions about carbohydrates and its role in optimal sports performance. Here are a few facts about carbohydrates:
• They are needed for recovery from exercise.
• They are needed to replace carbohydrate stores in the body (glycogen is the storage form of carbohydrates).
• Eating a variety of carbohydrate foods and timing carbohydrate intake are crucial for sports performance.
• They need to be present to break down fats.
• High intensity sports rely on carbohydrates and carbohydrate stores in the body.
• They are also the primary fuel for the nervous system which provides a mental edge.
Carbohydrates are macronutrients that should make up:
• 45%- 65% of daily calories for males and females over the age of 9.

This large range allows for the typical individual to maintain their energy levels for bodily functions. However, an athlete should consume carbohydrates at the higher range. Athletes can even consume up to 75% carbohydrate from their daily diet depending on exercise intensity and preparation for endurance events.
There are a variety of carbohydrates, each having beneficial effects. Carbohydrates are classified as either simple or complex. Simple carbohydrates (glucose, fructose, galactose, sucrose, lactose, and maltose) are the sugars found in things such as fruits, vegetables, milk products, honey, and table sugar. Complex carbohydrates include maltodextrin, high fructose corn syrup, corn syrup, fiber, and starch. Some foods high in complex carbohydrates are grains, legumes, yams, and potatoes. Consuming a variety of carbohydrate is beneficial for health and performance. Fruits and vegetables themselves provide a variety of carbohydrate, making them a beneficial source of carbohydrate while offering other health benefits.
What I want to really touch on is the importance of carbohydrates before and during exercise. The body stores carbohydrate as glycogen for readily available energy, therefore consuming carbohydrate before exercise is beneficial to top performance. Here are some good guidelines for consuming carbohydrate before exercise:

If you choose to consume carb. it 1 hour or less before a competition
2 calories per pound or 0.5g of carbohydrate per pound


If you choose to consume carb. 3-4 hours before a competition
8 calories per pound or 2 grams of carbohydrate per pound

Rule of Thumb:
When choosing meal size as pre-event fuel, allow time for proper digestion: 3-4 hours for large meal, 2-3 hours for a smaller meal, 1-2 hours for blended or liquid meal, and 1 hour for a snack.

Glycogen can provide only so much stored energy until the body relies on new intake of carbohydrate to maintain energy and to stay mentally sharp. Usually after an hour of exercise you should start consuming carbohydrate. Here is a good recommendation for providing energy during exercise:

For exercise lasting more than 1 hour:
26-30g (100-120 calories) of carbohydrate every 30 minutes


There are many way to obtain carbohydrates. For example, during exercise you can consume gels, bars, and fluids containing carbohydrates. You can also consume carbohydrate through foods like crackers, granola, fruit, and trail mix. Different carbohydrates absorb at different rates allowing for better absorption during exercise. Therefore, consume different carbohydrate foods or read the ingredients on your sports drink, gels, and other foods to make sure it offers more than one type of sugar. Choose foods that taste good, settle well, and do not make your stomach upset. Once you find the foods that work best for you before and during workouts, stick to them.
Individual carbohydrate needs are determined by examining weight, height, and activity level. This can be done by meeting with a sports nutritionist or a Registered Dietitian.