EQF Level 5 Professional Diploma

Professional Diploma in Sports Nutrition

Module 1

Lesson 2:Carbohydrates as Fuel for Exercise

Carbohydrates

Functions of Carbohydrates

➢ ENERGY

➢ Carbohydrates are the principal source of energy in most human diets

➢ Most important fuel for exercise

➢ Stored as glycogen in liver and muscles

➢ Maintain blood glucose levels

➢ Dietary energy- 4 kcal/ g (17KJ)

Liver Glycogen Muscle Glycogen

70g 90g 400g 300g

Structure

Digestion

Guidelines for daily CHO intake

Burke, 2014

Training intensity/duration

Carbohydrate Targets

Light Low-intensitySkill-based activities

3–5g per kg BW 1.36-2.27g per lb BW

Moderate Moderate intensity1 hr/day

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

High Endurance programme Moderate to high intensity1-3 hr / day

7-12g per kg BW 3.18- 5.45g per lb BW

Very high Extreme commitmentModerate to high intensity >4-5 hr/day

10-12g per kg BW 4.54-5.45g per lb BW

Guidelines for daily CHO intake

Type of Athlete Training Frequency

(days/week)

Training Intensity Training Duration(hours/day)

Daily Carbohydrate Intake range

(g/kg)

Recreational 3-4 Light-moderate <1 3-6

Competitive 5-6 Moderate 1-2 6-8

Competitive 6-7 Moderate-high 2-4 8-10

Ultra-endurance 6-7 Moderate-high >4 10-12

Burke, 2015

Matt

➢ 75kg/165lbs

➢ Trains for 1 hour every day

➢Moderate intensity

Example

Training intensity/duration

Carbohydrate Targets

Light Low-intensitySkill-based activities

3–5g per kg BW 1.36-2.27g per lb BW

Moderate Moderate intensity1 hr/day

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

High Endurance programme Moderate to high intensity1-3 hr / day

7-12g per kg BW 3.18- 5.45g per lb BW

Very high Extreme commitmentModerate to high intensity >4-5 hr/day

10-12g per kg BW 4.54-5.45g per lb BW

CHO: 5-7g per kg2.27-3.18g/lb BW

Daily CHO needs (kg): between (75x5) = 375g and (75x7) = 525g

375g – 525g CHO per day

Matt

Factors affecting Glycogen Stores

Muscles Grams glycogen per kg muscle

Untrained 13

Trained 32

What happens with inadequate Glycogen Stores?

• If glucose levels drop due to depleting glycogen

stores or inadequate carbohydrate consumption, the

athlete is said to "hit the wall“

• The rate at which the glucose levels drop depends in

part on the type of carbohydrate consumed before,

during, and after exercise.

• Protein is broken down to make glucose to maintain

a constant blood glucose level

• Protein may then lose their primary role as building

blocks for muscles

Inadequate glycogen stores can lead to:

➢ Heavy tired muscles

➢ Poor performance

➢ General fatigue

➢ negative effect on

training/performance

What happens with inadequate Glycogen

Stores?

Energy sources at different exercise intensities

Romijn JA. et al. (1993) Am J Physiol. 265(3 Pt 1):E380-91.

Light Moderate High

(Intensity)

En

erg

y E

xp

en

ditu

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Carbohydrates

Simple Complex

Sugar Starch Cellulose (fibre)

Milk Wholegrain breads and cereals Wheat bran

Fruit Brown Rice Edible skins

Jam Wholegrain Pasta Whole bread

Cakes Potatoes Cereals

Sweets & confectionery Root vegetables & unripened fruit Lentils

Honey Pulses, nuts, seeds Green leafy veg

Syrup Dairy products Oats

➢ All carbohydrates are digested and absorbed at different rates

➢ Simple carbohydrates are digested and absorbed quicker than

complex carbohydrates

➢ Carbohydrate foods all have an effect on blood glucose levels

➢ The effect is called the glycaemic index and measures how a

carbohydrate affects our blood glucose levels

➢ GI should not be used in isolation as it has its limitations

Glycaemic Index (GI)

Low Glycemic Foods0-54

GO – Ideal to Consume

Moderate Glycemic Foods55-69

Use with Caution

High Glycemic Foods70+

STOP – Try to Avoid

GI and Blood Glucose Levels

Low GI Medium GI High GI

Cereals Wholegrain, Barley, Oatmeal, Oat bran,Bulgur, Brown rice, Pearled barley

Whole wheat, Rye, Couscous, Quinoa, Wild rice, Basmati rice

Puffed rice, Rice pasta, Packet pastas e.g. macaroni and cheese, White rice

Wholemeal Pasta, Noodles, Fettuccini, Wholegrain spaghetti, Mixed grain breads, Wheat tortilla, Corn chips,

White spaghetti, Rye crisps, Shortbread, Pitta bread white, Muffin, Crumpet, Croissant, 50% cracked wheat kernel bread, Corn tortilla, Pumpernickel bread

Rice cakes, White bread, White baguette, Bagel

All-bran cereal Special K cereal, Raisin bran cereal, Instant oatmeal, Muesli

Puffed wheat cereal, Cornflakes cereal, Coco pops cereal

Fruit Grapefruit, Apple, Banana, Prunes, Pear, Peach, Oranges, Dates

Strawberries, Plum, Grapes, Pineapple

Melon, Watermelon, Banana, Figs, Mango, Apricot, Kiwi

Vegetables Green and salad vegetables, Legumes, Yam, Corn, Peas, Parsnip, Carrots, Sweet potato

Beetroot Pumpkin, Russet potato, Instant mashed potato, Baked sweet potato

Milk & milk products

Cows Milk, Natural yoghurt, Soy milk Ice-cream plain Flavoured yoghurt

Low GI food:

➢Provides a more sustained release of CHO

energy throughout exercise

➢Creates a reduced insulin response

➢Theoretically should prove beneficial during

long-term, moderate-intensity exercise

Why bother with GI?

Factors that influence GI of Food

• Ripeness

• Storage time

• Processing

• Cooking method

• Variety

• Protein content

Dietary Fibre

• Found in the indigestible parts of plants

• Substances which escape digestion

• Helps to keep the digestive system healthy

• Aids weight control

• 2 types: Soluble and Insoluble

• Soluble fibre slow digestion of CHO – results in slower blood glucose rise

• Insoluble fibre prevents constipation

➢ Passes through the body undigested

➢ Prevents constipation

Sources: wheat bran, edible skins & seeds of fruit and vegetables,

nuts, seeds, dried beans

➢ Helps to lower bad cholesterol

➢ Weight maintenance➢ Keeps you feeling fuller for

longer

Sources: oats, fruit, vegetables, barley, beans, linseed, lentils,

seed husks, flaxseed

Insoluble Fibre Soluble Fibre

Bowl of porridge 3g

2 Weetabix 3g

Bowl of cornflakes 0.5g

1 slice of wholegrain bread 2g

1 piece of fruit 2g

1 serving of vegetables (3 dessertspoons) 2g

1 dessertspoon milled seeds 3-4g

1 tablespoon sunflower seeds 3g

1 baked potato (eaten with the skin) 3g

1 bowl of All-Bran Original 11g

½ tin of chickpeas 10g

½ tin baked beans 7.5g

½ tin kidney beans 10g

1 tablespoon dried lentils 1.5g

1 serving of brown rice 2g

1 serving of white rice 0.5g

1 serving of brown pasta 2g

1 tablespoon nuts 1.5g

3 dried prunes 1.5g

How much fibre is in food?

Aim for between 24-35g per day

(Dept. of Health)

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