Carbohydrates
Carbohydrates give your body energy. They are the primary fuel source for moderate to hard exercise, especially for endurance (aerobic) exercise. As exercise intensity increases, the percent of carbs used for energy increases and the percent from fat decreases.
Complex Versus Simple Carbohydrates
Carbohydrates are found in many foods and food groups: fruits, vegetables, grains, milk products, and foods containing added sugars such as desserts and sugary beverages. But there are two types of carbohydrates: complex and simple.
Food Sources of Complex and Simple Carbohydrates
Most carbohydrates eaten should be complex instead of simple. Low fat milk products and fruits contain simple carbs but they also contain vitamins and minerals and are therefore healthy for your body. Most simple sugars are not.
Complex Carbohydrates
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Simple Carbohydrates
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To read more about carbohydrates, fiber, and added sugars: Choose Carbohydrates Wisely
Why Carbohydrates are Important for Female Distance Runners
Carbohydrates are the primary fuel source for exercise, especially for endurance (aerobic) exercise. Studies have found that during endurance events such as the Ironman triathlon and marathon, faster finish times were correlated with high carbohydrate intake rates (15). Despite this, many athletes are not consuming adequate carbohydrates to satisfy the demands of their exercise regimens. One study found that 74% of participants (NCAA Division I female collegiate athletes) failed to meet the minimum carbohydrate recommendation (5 g/kg/day) (8). |
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Minimum Daily Carbohydrate Requirements
Recommended daily carbohydrate intake ranges from 3 to 12 g/kg body weight. Carbohydrate intake should be spread over the day to promote fuel availability for key training sessions – before, during, or after exercise.
Population dietary guidelines use a percentage of total energy intake for carbohydrate recommendations (45% to 65%). For athletes and exercise performance, the absolute quantity of carbohydrate, rather than the percentage, is important. The amount of carbohydrate an athlete needs is dependent upon exercise type, intensity, duration and also the athlete’s body weight.
Use this table to calculate daily carbohydrate intake based on body weight.
Watch this video and use this worksheet to calculate your daily carbohydrate recommendations.
See a sample one-day menu here.
Use this table to calculate daily carbohydrate intake based on body weight.
Watch this video and use this worksheet to calculate your daily carbohydrate recommendations.
See a sample one-day menu here.
Pre-Exercise Carbohydrate Recommendations
Consuming carbohydrate-rich foods and drinks in the 4 hours before exercise helps to:
(1) Restore liver glycogen (2) Increase muscle glycogen stores (3) Prevent hunger, which may impair performance (4) Provide a psychological boost |
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During Exercise Carbohydrate Recommendations
Consuming carbohydrate during exercise lasting at least 1 hour can delay the onset of fatigue and improve endurance capacity. Athletes can exercise longer and/or sprint harder at the end of exercise if they have consumed carbohydrate during the event. Combining carbohydrate intake before and during exercise improves performance more than either strategy alone.
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For a more comprehensive list of carbohydrate containing foods within each food group, Click Here
Post-Exercise/Recovery Carbohydrate Recommendations
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What Makes a Good Performance Snack
Created by Allen Tran, MS student University of Utah