Nutrition Guide: Carbohydrates

Carbohydrates are utilized for energy, both instant and sustained. When insufficient carbohydrates are taken in, the body must utilize proteins for energy even to the point of catabolizing muscle tissue for energy.

Digestive enzymes in the small intestines break down the carbohydrates into glucose. The glucose can be immediately utilized by the body or stored as glycogen in the muscles and liver.

The muscles can store about 20 minutes of glycogen for energy. The bloodstream can hold about an hour of glucose for energy. If glucose levels are maximized and all glycogen storage locations are full then the excess glucose is converted to fat by the liver and stored in adipose tissue or fat cells.

There are three types of carbohydrates Monosaccharides, Disaccharides and Polysaccharides.

Monosaccharides are simple sugars and are the basic unit of carbohydrate.
Disaccharides are composed of two Monosaccharides.
Polysaccharides are composed of multiple Monosaccharides. These are also called complex carbohydrates.

Carbohydrates should comprise approximately 60% of the daily caloric intake. Therefore, for a 3000-calorie total daily intake, 1800 of those calories should be carbohydrates.

Carbohydrate Loading

Carbohydrate loading is when an athlete depletes and then force-feeds carbohydrates over a period of several days. Carbohydrates are first depleted, for example on a long fast run, then large amounts of carbohydrates eaten. The theory is that the body will overcompensate and store extra glycogen.

Carbohydrate Stacking

This technique requires the consumption of several different kinds of carbohydrates each assimilated by the body at different rates based on their glycemic value. Eating a high glycemic food provides immediate energy while a low glycemic food provides energy at a slower controlled rate. This technique provides greater endurance for athletes.

To continue, click here: Nutrition Guide: Fats