CHAPTER 2:

MACRONUTRIENTS &
EXERCISE
2.1 CARBOHYDRATES FOR HEALTH & EXERCISE
LEARNING OUTCOMES

01
CARBOHYDRATES
Definition, composition &
structure

02
CARBOHYDRATES
Classification, sources &
functions

03
CARBOHYDRATES
Metabolism, requirement &
applications in sports
01
DEFINITION,
COMPOSITION &
STRUCTURE
COMPOSITION OF CARBOHYDRATES
MONOMER CHEMICAL COMPONENTS
Glucose is the BASIC UNIT Organic compounds:
for carbohydrates Carbon, Hydrogen,
Oxygen

COMPOSITION

CHEMICAL FORMULA BOND

C6H12O6 Glucose linked
together by
glycosidic bond
02
CLASSIFICATION,
SOURCES & FUNCTION
CARBOHYDRATES CLASSIFICATION
 SIMPLE CARBOHYDRATES

Disaccharides (2 sugar units/molecules)

Maltose (product of starch digestion)
Monosaccharides (1 sugar unit/molecule) -Glucose + Glucose
Glucose – energy source (blood sugar)
Fructose – sweetest, found in honey, fruits and Lactose (major sugar in milk & dairy product)
vegetables -Glucose + Galactose
Galactose-Sugar in milk
Sucrose (common table sugar)
-Glucose + Fructose
SIMPLE CARBOHYDRATES:
 COMPLEX CARBOHYDRATES

I) OLIGOSACCHARIDES

● Short carbs chains of 3 to 10 sugar molecules

● Dried beans, peas and legumes (eg: Raffinose Stachyose)
● Can't be digested in human stomach and small intentine, they pass
undigested into large intentine.
● Bacteria digest them in large intestine, producing gas and other by-products.
 COMPLEX CARBOHYDRATES
II ) POLYSACCHARIDES)

STARCH GLYCOGEN DIETARY FIBER

● Grains – wheat, rice, corn, ● Storage form of carbs in human • Fruits, vegetables,
oats, barley ● Play important role as a readily legumes & whole grains
● Legumes – peas, beans, mobilizable store of glucose. • Resemble starches, but
lentils ● In muscle cells, glycogen not digested in the GI tract
● Tubers – potatoes, yams & provides a reservoir of glucose • Include - Insoluble fiber
(Cellulose,Hemicelluloses
cassava for strenuous muscular activity.
) and soluble fiber
● Plants form energy ● Storage: skeletal muscle (60% )- (pectins,gums)
storage- amylose & used during activity, liver (40%
)-
amylopectin glucose to cells throughout the
body
FUNCTION of CARBOHYDRATES
Suggested (%)
50 - 65%of total energy

FUNCTIONS

Prevent Ketosis
03
Metabolism & requirement
 CARBOHYDRATES DIGESTION
amylase
• Starch small polysaccharide,
Mouth maltose

• Stomach acids inactivates salivary enzymes,

stopping starch digestion.

Stomach

maltase
• Maltose Glucose + Glucose
sucrase
• Sucrose Fructose + Glucose
• Lactose lactase Galactose + Glucose
Small
intestine
• Carbs are absorbed as
monosaccharide in the
small intestine

• Absorbed
monosaccharide enter
capillaries, flow to liver
& converted to
glucose.

• Absorbed glucose travel

to liver or remain in
bloodstream to maintain
blood glucose level
In the small intestine
Absorbed monosaccharides (glucose) enter the portal blood
and travel to the liver

Liver regulates the amount of glucose entering the

blood.

Dietary fibre passes into the large intestine where it is

partially broken down by bacteria to form acids and
gasses.

Some fiber, but little other carbohydrate is excreted in feces

LI is a reduce ability to digest lactose.

Lactase enzyme amount decreases with age.

In LI individuals, lactose consumed in diary products

passes into large intestine, metabolized by bacteria.

Undigested lactose, acids and gas produced by the bacteria

can draw water into the intestine, cause abdominal
discomfort, cramping & diarrhoea.
R E C O M M E N DAT IO N FO R C AR BO HYDR AT E S IN T AKE
(AT HLE T E S )
Carb is key fuel source for exercise, especially during prolonged continuous
or high-intensity exercise.

Carb requirement are dependent on fuel needs of the athletes training

and competition program.

Eat 50 – 65%of total energy as carbs with a variety of natural carbs

food sources including fruits, vegetables & their juices as well as whole
grain products and low fat dairy food.

Carbs deficiency affects athletes- physical (lethargy, tiredness), mental

(focus, concentration) lead to disturb and reduced athletes performance in
training/competition
 RECOMMENDATION FOR CARBOHYDRATES INTAKE (ATHLETES)
BEFORE EVENT
Athlete seems to benefit from 200-300 g
of carb consumed 3-4 hours BEFORE a
sport event (Hassapidou,2011).
DURING EVENT
DURING exercise, athlete should
consume 30-60 g of carb/hour to
maintain blood glucose level

RNI Important in event last more than 1

(ATHLETES) hour in extreme environment
AFTER EVENT conditions (heat, cold, high altitude)
(Hassapidou, 2011).
AFTER exercise, athletes should consume
1.0-1.5 g/kg body weight during the first 30
min, and again every 2 hour for 4-6 hours
to replace liver and muscle glycogen
stores (Hassapidou, 2011).
 RECOMMENDATION FOR CARBOHYDRATES INTAKE (ATHLETES)
It is recommended to take carbohydrate in range of 6-10g/kg body weight
depending on:

Type of Total
Gender Energy Physical
Environment Body weight physical training
expenditure fitness
activity load
R E C O M M E N DAT IO N FO R C AR BO HYDR AT E S IN T AKE
(AT HLE T E S )
INTENSITY OF SITUATION CARBOHYDRATE
ACTIVITY REQUIREMENT
LOW Low intensity activity or skill based 3 - 5 g/kg BW

MODERATE Moderate exercise (~1 hour/day) 5 - 7 g/kg BW

HIGH Resistant activity (moderate to high 6 - 10 g/kg BW

intensity exercise 2-3 hour/day)

VERY HIGH Extreme activity (moderate to high 8 - 12 g/kg BW

intensity exercise >4-5 hour/day)

Source: Burke et al., 2006

 CARBOHYDRATES LOADING
Also known as
glycogen loading,
muscle glycogen
supercompensation
FUNCTION
Practice by
endurance performancer
of more than 2 hours
(marathon, triathlons, ultra
marathon).
Define
Maximizing muscle (and
liver) glycogen stores at
the onset of exercise
Not Suitable
Power sport sprinting,
jumping, short
distances effort
(<10km) & swimming
Carbohydrates Loading Techniques

Athletes practice a carbohydrate loading regimen by

gradually tapering off rigo ro us training and
emphasizing high carb o hy d rate meals a few day s
to a week befo re competition
Carbohydrates Loading: 7 days Training & Diet Protocol
Time prior to Duration & Intensity of Training Dietary Carbs as % of
competition energy (g/kg of bw)
6th Day 90min at 70-75% VO2max 50% of energy (4-5g/kg)

5th Day 40min at 70-75% VO2max 50% of energy (4-5g/kg)

4th Day 40min at 70-75% VO2max 50% of energy (4-5g/kg)

3rd Day 20min at 70-75% VO2max 70% of energy (10g/kg)

2nd Day 20min at 70-75% VO2max 70% of energy (10g/kg)

1st Day Rest muscle as much as possible 70% of energy (10g/kg)

Competition Rest muscle prior to competition Eat carbs based meal 2-

3hr prior