Carbohydrates What’s the big deal about carbs?

Extensive research has been done about the importance of carbohydrates since the 1970’s.

The increased popularity of long distance events like triathlons, marathons, and distance cycling has increased the curiosity of the scientific community and dietary supplement industry.

Most everyone knows that dietary carbohydrates are an energy source, but little know just how critical a role they actually play, particularly in sports and exercise.

Take out a piece of scratch paper

The most common way to categorize carbohydrates is as either SIMPLE or COMPLEX.

Simple Carbohydrates are made up of only one to two sugar molecules. Complex carbs are made up of longer, more complex chains of sugars.

Simple carbohydrates are a classification that includes monosaccharides and disaccharides.

The three most common monosaccharides that serve humans are GLUCOSE, galactose, and fructose.

Glucose is the most abundant monosaccharide in nature.

It almost rarely exists in food alone, but combines with other sugars to form disaccharides.

Sucrose = glucose + fructose (Table Sugar)

Maltose = glucose + glucose (Cereals/Candies)

Lactose = galactose + glucose (Milk sugar)

Complex carbohydrates found in foods are starches and fiber.

Starches are polysaccharides that serve as a major source of carbohydrates in our diet.

Starches are found in grains, legumes, potatoes, and yams.

Dietary fiber is another complex carbohydrate.

Most fiber is indigestible by the body, and therefore provide no caloric or carbohydrate value when consumed.

Regardless of their energy capacity, fibers can prevent high cholesterol, regulate blood glucose levels, and produce increased satiety levels. (which can aide in weight loss)

While complex carbohydrates are high in health benefits, simple sugars, more specifically refined sugars have some negative health affects.

Refined sugars = Weight Gain

How much carbohydrates should be consumed daily?

How much carbohydrates should be consumed on a daily basis varies among athletes based on several factors:

Body Weight

Total energy needs

Metabolic demands of the sport

Competition or training intensity/schedule

Carbohydrate intake can be determined based on current bodyweight.

6-10 grams of carbohydrates per kg of bodyweight is a general guideline for calculating daily carbohydrate needs. For athletes.

The total amount for the average individual would typically fall between 300-600 grams per day.

In terms of percentages, 45-65% of your total daily calories should come from carbs.

Exercise Level Exercise Intensity and Time Carbohydrate Targets

Light Low intensity / Skill based 3-5 g/kg BW

Moderate Moderate intensity (~1hr/day) 5-7 g/kg BW

High Competitive Athlete (Moderate-High intensity of 3-4 hrs/day) 6-10 g/kg BW

Very High Professional/Elite Athlete (Moderate-High intensity of > 4hrs/day) 8-12 g/kg BW

Calculating carbohydrate needs

Step one: Calculate the number of total carbohydrates based on the goal percentage.

Total calorie needs x .55 = Total calories from carbs

2500 x .55 = 1375 calories from carbohydrates

Calculating carbohydrate needs

Step two: Convert calories of carbohydrates to grams of carbohydrates daily.

Total calories from carbs a day / 4 calories/gram = grams of carbohydrates daily

1375 calories from carbs / 4 calories/gram = 344 grams of carbs per day

Carb Loading

It is widely recognized that exercise performance will be enhanced when proceeded by several days of high carbohydrate diet.

Carb loading is a high carbohydrate dietary plan commonly used by endurance athletes to “load” muscles up with glycogen. (glucose)

Carb Loading

The 24 hours prior to an event or important training session are critical time for carbohydrate rich meals.

4 to 24 hours prior to the event carbohydrates should be 60%-70% of your total calories.

During this period athletes should refrain from “trial and error” sticking with foods they know and like.

Carb Loading

O-4 hours before an event the focus should be on foods that digest quickly and prevent the athlete from being hungry.

Athletes should strive to intake 1-4 grams per/kg during 1-4 before an event.

2 cups of fluid every 2 hours before the event.

Carbs during sport or exercise

Sports drinks are an ideal method for athletes to quickly restore glycogen stores during sport.

It’s recommended that athletes consume a drink that is 6-8% carbohydrate (14-20 grams per 8 ounces)

Post Workout Carbs

The three things athletes need to focus on when planning post exercise recovery nutrition are :

1) Timing of the carbohydrates

2)Type of carbohydrate and the inclusion of other macronutrients.

3) The quantity of post exercise meal or snack.

Post Workout Carbs

The highest amount of carbohydrates are ingested within the first 2 hours post exercise.

It is advised that athletes begin refueling as soon as 15 minutes after exercise has ceased.

An athlete’s nutrition plan should include snacks and beverages that will be available shortly after exercise completion.

Post Workout Carbs

It is recommended that the focus on what carbohydrates are consumed post exercise be on 3 types.

1. Carbohydrates with a high glycemic index.

2. Liquid carbohydrate

3. Foods that combine for a high value of proteins and carbs.

Glycemic Index

Glycemic Index: a system that ranks foods on a scale from 1 to 100 based on their effect on blood-sugar levels.

Glycemic index is a number. It gives you an idea about how fast your body converts the carbs in a food into glucose. Two foods with the same amount of carbohydrates can have different glycemic index numbers.

Post Workout Carbs1-1.5 g/per kg of bodyweight EVERY 2 hours after exercise.

Example: Sue is a soccer player. She weighs 150 lbs. (68.2 kg) After 1-2 hours of practice her carbohydrate needs are 68-102 grams of carbohydrates, to be consumed with 30 minutes of her workout. Then she will need to consume the same every 2 hours for up to 6 hours.