Adequate carbohydrate stores ( muscle glycogen, liver glycogen and blood glucose ) are critical for optimum athletic performance. Consuming adequate carbohydrate on a daily basis is needed to replenish muscle and liver glycogen stores. Without enough carbohydrates, your body will become fatigued and hinder performance. About 60% of your calories should come from good carbohydrate sources.
Carbohydrate Recommendations For Athletes
* 6-7 g/kg for 1 hour of training/day
* 8 g/kg for 2 hrs training/day
* 10 g/kg for 3 hrs training/day
* 12-13 g/kg for 4+ hrs training/day
Example:
1 hour of training for a 57 kg athlete = 340g - 399g CHO/d (1360-1596 kcals)
8 g/kg for 2 hours of training for a 57 kg athlete = 456g CHO/d (1824 kcals)
10 g/kg for 3 hours of training for a 57 kg athlete = 570 g CHO/d (2280 kcals)
* Before exercise consume 1-4g CHO/kg, 1-4 hrs before exercise
-ex: 57 kg athlete= 57g-228g CHO (228-912 kcals)
* During exercise consume 30-60g of CHO every hr during exercise (120-240kcals)
* Immediately after exercise consume 1.5g of CHO/kg and 2 hrs later consume another 1.5g CHO/kg
-ex: 57 kg athlete= 85.5 g CHO (342 kcals)
Examples of g of CHO:
* Power Bar 45g CHO, 230 kcals
* Oatmeal 2 C 18.1g CHO, 104 kcals
* Baked Potato 28.6g CHO, 124 kcals
* Pasta 2 C 15g CHO
* Bagel 2 15 g CHO
* Cereal 2 C 15 g CHO
Top Carbohydrate Choices:
* Whole Grain and dark breads
* Bran cereal
* Oat bran
* Bagels (pumpernickel, rye, whole wheat)
* Whole grain muffins (bran, corn, oat bran)
Carbohydrates in Commonly Eaten Foods:
Type of Food Serving Size Carbohydrates (g) Total Calories
Raisins 1/3 C
Apple 1 medium
Orange 1 medium
Banana 1 medium
Corn, canned ½ C
Tomato Sauce ½ C
Peas ½ C
Carrot 1 medium
Bagel 1 small
English Muffin 1
Pita 1 small
Pancakes 3-4 inch
Waffle, Eggo 1
Raisin Bran ¾ C
Granola, low fat ½ C
Apple Juice 8 oz
Orange Juice 8 oz
Gatorade 8 oz
Milk, 2% 8 oz
Baked Potato 1 large
Baked Beans 1 C
Spaghetti 1 C
Rice, cooked 1 C
Mac and Cheese 1 C
Fruit Yogurt 1 C
Frozen Yogurt 1 C