CAR B O H Y D R ATES AS

LESSON 2

DIPLOMA IN
SPORTS &
EXERCISE
NUTRITION
 Lesson 2: Carbohydrates as fuel fo r exercise

L E S S ON 2: CARBO H YD R AT E S A S FUEL
FOR EXERCI SE
E NERGY
• C a r bo hydrates a re th e p r in cip a l s ource of energy in most human diet s
• Mo st i mpo r t a nt fu el fo r exercis e
• Sto re d a s g l yco gen in liver a n d muscl es
• Ma i nt a i n bl o o d glu co s e levels

D I ETA RY E NE RGY- 4 kc al /g (17K J )

M A LE S F E MA LES

• CH O Sto re s
• Li ve r Gl ycogen 90g 70g
• Mu s c l e Gl ycogen 400g 300g

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 Lesson 2: Carbohydrates as fuel fo r exercise

Carbo hydrates

Monosaccharides Disaccharides Oligosaccharides Polysaccharides

one sugar two sugar two to ten sugar ten or more sugar
molecule molecules molecules molecules

Glucose Su rco s e Raffi n o s e St arc h

Fructose L a c to s e St ac hyo s e Gl ycoge n

Ga la ctose Ma l to s e Cel l u l ose

G UI D E LI NE S FO R DAI LY C HO I NTAKE

Situation Carbohydrate Targets

Light Low-intensity or 3-5 per kg BW 1.36-2.27g per lb BW

skill-based activ ities

Moderate exercise 5-7g per kg BW 2.27-3.18g per lb BW

Mode rate
programme (~1hr/d ay)

High Endurance Program 7-12g per kg BW 3.18-5.45g per lb BW

(i.e. moderate-to-high
intensity exercise
of 1-3hr/day)

Very High Extreme commitment 10-12g per kg BW 4.54-5.45g per lb BW

(i.e moderate-to-high
intensity exercise of
>4-5hr / day)

Adapted from ‘The Complete Guide to Sports Nutrition’7th ed. A. Bean.

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 Lesson 2: Carbohydrates as fuel fo r exercise

Type of Training Training Training Daily CHO Daily CHO

Athlete Frequency Intensity Durati on intake range intake range
days/ week ho u rs /d a y g/ k g g/ lb

Recreational 3-4 Light-Moderate <1.0 3-5 1.36 - 2.27

Competitive 5-6 Moderate 1.0-2.0 6-8 1.36 - 2.27

6-7 Moderate to 2.0-4.0 8-10 1.36 - 2.27

Competitive
High

Ultra 6-7 Moderate to >4.0 10-12 4.545.45

Endurance High

Adapted from ‘Practical Application of Sports Nutrition’4 ed. H. Hendrick-Fink & A.E. Mikesky

How m a ny g ra m s of c ar bs you c an affo rd will be determ ined by:

• Leve l s of m us cle m a s s ,
• Vol um e a nd inten s ity of tra in in g
• Perce nt a ge of b o d y in s u lin s en s itivit y
• Leve l of exe rcis e tra in in g
• In i ti a l m usc l e glyco gen levels
• Age

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 Lesson 2: Carbohydrates as fuel for exercise

W h e n m u s cl e s are t rai ne d t he m i toc hondria is inc reased within the cell. Untra i ne d
mu s c l e s p ro d u ce m ore waste and t ra ined musc les uti lize more oxygen – leads to :

• In cre a se d e nergy u ti lizati o n

• De c re a se s relia n ce o n b lo o d glu cose
• Sp a r i ng of mu s cle glyco gen
• In cre a se d e nd u ra n ce a n d in crea s es resist ance of fati gue

GLYCA E M I C I N DEX
Me as ure s t he effect ca r b o hyd rate foods have on blood gl ucose level s

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Low GI
Cere als Whole or mixed grain
breads, barley,
pumpernickel bread,
oatmeal, oat bran.
Wholemeal pasta and
noodles, bulgu r,
fett u ccini,Spaghette(all)
Converted white rice
(e.g. Uncle Ben’s),
Brow n rice, Wheat
tortilla, Orange, Peach ,
Pear, prunes
Fruits Most f ruits if not
over-r ip e, Apple, pear,
grapes, dates,
Grapefruit, Orange,
Peach, Pear, Prunes
Vegetables Green and salad
vegetables, legumes,
lentils, beans, yam,
corn, peas, parsnip
Milk & milk Cows milk, Plain
products yogurt, Soy milk
Mis ce llaneous Beans and nuts, orange
juice (unsweetend)
Lesson 2: Carbohydrates as fuel fo r exercise
Medium GI High GI
Pitta bread, muffin, White bread, White
crumpet, croissant, bagu ette, Bagel, corn
whole wheat, rye, and flakes, puffed ri ce,
pitta bread, 50% brain flakes, instant
cracked wheat kernal oatmeal, coco pops
bread.
Couscous, quick oats, Rice p asta, p acket
corn tortillas, Special K pastas e.g. macaroni
cereal and cheese
Wild rice, basmati ri ce, Shrot grai n whi te rice,
all bran cereals, Rye Rice cakes, Soda
crisp s crackers
Dried fruits e.g.raisins, Fruit juice, Melon,
apri cots, banana, Watermelon, pineapple
pineapple
Beetroot, Sweetcorn Pumpkin, russet
potato, boiled white
potato, baked sweet
potato
Ice-cream Flavoured yoghurt
Honey, Coke, Fanta Lucozade, Jellies,
pretzels
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 Lesson 2: Carbohydrates as fuel for exercise

GLYC E M I C I N D EX (G I )

LOW (<=55) 56-69 HIGH (>=70)

0 20 40 60 80 100

FIBRE

• In s o l u b l e fi b re – i n c l u d es cel l u l o se, hemicelluloses and lignin, which make u p

t h e s t ru c t u ra l p a r ts of p l a nt cel l walls

• A m a j o r ro l e of i n s ol u b l e fi b re i s to add bulk to faeces and to prevent

co n s ti p atio n a n d a s s o c i ated p rob lems such as haemorrhoids. Good sources
in c l u d e wh e at b ra n , cor n b ra n , r i ce bran, the skins of f ruits and vegetables, nu ts,
see d s , d r i e d b ea n s a n d wh o l egra i n foods.

• Sol u b l e fi b re – i n c l u d es p ec ti n’s , gums and mucilage, which are found mai nly i n
pl a nt ce l l s . On e of i ts m a j o r rol e s is to lower LDL (bad) cholesterol levels.
Go o d s o u rce s of s o l u b l e fi b re i n clude fruits, vegetables, oat bran, barley, se e d
hu s k s , fla x s e ed , p syl l i u m, d r i ed beans, lentils, peas, soy milk and soy produ cts.
Sol u b l e fi b re c a n a l s o h el p wi th constipation

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 Lesson 2: Carbohydrates as fuel fo r exercise

F I B R E I N FO O D

Bow l of p o rr i d ge 3g

2 We et a b i x 3g

Bow l of co rnfla kes 0 .5 g

1 s l i ce of wh ol egra i n b rea d 2g

1 p i e ce of f r u i t 2g

1 s e rv i n g of vegeta b l es (3 d es sertspoons) 2g

1 d e s s e r t s p o o n m i l l et s eed s 3 -4 g

1 t a b l e s p o on s u nflower s eed s 3g

1 b a ke d p otato (eate n wi th th e skin) 3g

1 b ow l of Al l -Bra n Or i gi n a l 11g

1 / 2 tin of c h i c k p ea s 10g

1 / 2 tin of b a ked b ea n s 7 .5 g

1 / 2 tin of k i d n ey b ea n s 10g

1 t a b l e s p o on d r i ed l enti l s 1 .5 g

1 s e rv i n g of b rown r i ce 2g

1 s e rv i n g of wh i te r i ce 0 .5 g

1 s e rv i n g of b rown r i ce 2g

1 t a b l e s p o on n u ts 1 .5 g

3 d r i e d p ru nes 1 .5 g

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 Lesson 2: Carbohydrates as fuel fo r exercise

Whole Grain s A m o unt Carb s (g ram s)

Bread, w hole wheat 1 sl i ce 14

Bread, m ulti grain 1 sl i ce 17

Oatmeal, cooked 1 c up 25

Pancake, bu ckwheat mix 1 / 3 c up ( 3 c ake s) 33

Pancake, w h ole grain mix 1 / 3 c up ( 3 c ake s) 28

Pasta, w ho le wheat 1 c up co o ke d 37

Po pcorn, popped 3 -1 / 2 c up s 19

Rice, basm ati brown 1 / 4 c up d r y 31

Rice, brow n 1 / 4 c up d r y 33

Rice, brow n 1 / 2 c up co o ke d 22

Rice, w ild 1 / 2 c up co o ke d 18

Rye, bread 1 sl i ce 15

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 Lesson 2: Carbohydrates as fuel fo r exercise

Nuts a nd seeds, dry roasted witho u t Ca rbs

s a lt , 1 ounce Calo ries (g ra m s)

Alm onds 161 6

Brazil Nuts 184 3. 4

Cashews 155 9. 3

Chestnuts, Eu ropean 60 15

Chia Seeds 139 1 2. 4

Co conut, dried and u ns weetened 185 6. 6

Flax Seeds 150 8. 1

Hazelnuts 176 5

Macadam ia nuts 201 4

Peanuts (actually a legume) 166 6. 1

Pecans 193 3. 8

Pine Nuts 188 3. 7

Pistac hio s 156 7. 8

Pumpkin Seed s 163 4

Sacha Inchi Seeds (lnca peanut) 190 2.8

Sesa m e Seeds 161 7 .4

Sunfl ower Seeds 165 6 .8

Walnuts 183 3 .8

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 Lesson 2: Carbohydrates as fuel fo r exercise

Food Serv ing Carb s Fibe r

(g ra m s) (g ra m s)

Avocado (raw) 1 m e d i um 17.1 11

Artichoke 1 m e d i um 14.3 10. 3

Raspberries (raw) 1 c up 15 8

Black berries (raw) 1 c up 15 8

Lentils 1 c up 9.9 7. 9

Black Beans 1 / 2 c up 22 7. 3

Brocco li 1 c up 9 6

Soup, Vegetable beef 1 c up 22 5

Pear (raw) 1 m e d i um 20 4. 5

Apple (raw) 1 m e d i um 23 4

Oatmeal 1 c up 27 4

Barley 1 / 2 c up 22 3

Pum pk in 1 c up m ash e d 12 2. 9

Spina ch 1 c up 3.5 2. 5

Eggplant 1 / 2 sl i ce 8 2. 3

Summ er squ as h 1 / 2 c up 4 1. 9

Peach (raw) 1 m e d i um 12 1. 8

Grapefruit (raw) 1 / 2 c up se c ti o n s 10 1. 5

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 Lesson 2: Carbohydrates as fuel fo r exercise

Whole Grain s A m o unt Carb s (g ram s)

Tofu, Firm 1/5 pkg. 3 1. 5

Caulifl ower 1 / 2 c up 2.7 1. 3

Asparagus 4 sp e ars 2.5 1. 2

Cabbage 1 / 2 c up sh re d d e d 3.9 1. 2

Po pcorn 1 c up 6.1 1. 2

Arug ula (raw) 1 c up 2.9 1

Olives 1 0 o l i ve s 1 1

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 Lesson 2: Carbohydrates as fuel fo r exercise

Frui t Mesure Carb o hyd ra te s

Banana 1 m e d i um 27

Pear 1 f r ui t , m e d i um 27

Po megranate 1 / 2 f r ui t ( 4 -i n c h p i e ce) 27

Mango 1 c up , p i e ce s 25

Apple 1 f r ui t ( 3 -i n c h p i e ce) 25

Pineapple 1 c up , c h un k s 22

Orange 1 f r ui t ( 3 -i n c h p i e ce) 18

Grapes 1 c up 16

Pa p aya 1 c up , 1 -i n c h p i e ce s 16

Peach 1 m e d i um ( 2 2 / 3 i n c h) 14

Cantalo upe 1 c up , c ub e s 13

Straw berries 1 c up , h al ve s 12

Watermelon 1 c up , d i ce d 12

Blueberreis 1 / 2 c up 11

Raspberries 1 / 2 c up 8

Plum 1 f r ui t ( 2 1 / 8 i n c h) 8

Tom ato 1 c up , c h o p p e d 7

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