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C h a p t e r 9
Eating for Health and Performance
CARBOHYDRATES
Carbohydrates, such as sugar and starch, are the most readily available source of
food energy. During digestion and metabolism, all carbohydrates are eventually broken
down to the simple sugar glucose for use as the body’s principal energy source.
Glucose is stored in the muscles and liver as a substance called glycogen. A high-carbohydrate
diet is necessary to maintain muscle glycogen – the primary fuel for most
sports. When athletes do not eat enough carbohydrate, their glycogen stores quickly
become depleted, resulting in fatigue or staleness.
Though the body uses both the sugars and starches for energy, a high-performance
diet emphasizes nutrient-dense carbohydrates. Nutrient-dense carbohydrates such as
whole grain breads and cereals, rice, beans, pasta, vegetables and fruit supply other
nutrients such as vitamins, minerals, protein and fiber. Sweet foods that are high in
sugar (candy bars, donuts and cookies) supply carbohydrate, but they also contain a
high amount of fat and only insignificant amounts of vitamins and minerals.
Fruit contains the sweetest of all simple sugars – fructose. Since fruit is mostly water,
its sugar and calorie content are relatively low. Like starchy foods, most fruits are rich
in nutrients and virtually fat free.
As with calories, carbohydrate needs vary among athletes, depending on the intensity
and duration of training and body size. To determine how much an individual athlete
needs, divide his or her weight by 2.2 to get the weight in kilograms. Then multiply
the number by 6 to 8.
For example:
• 130 pounds divided by 2.2 = 59 kilograms
• 59 kilograms times 6 = 354 grams of carbohydrate
The carbohydrate content of different foods can be determined by reading food
labels. As a general guide, starchy foods and fruits provide the highest amount of carbohydrate
(15 grams) per serving. Table 2 gives some examples of high carbohydrate
foods.
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