Buckeye Sports Nutrition

Carbohydrates are energy-producing nutrients that contain carbon, hydrogen and oxygen (hence they are often abbreviated CHO). A diet rich in carbohydrates (and balanced in calories) is healthy for all individuals.

Function

The primary function of carbohydrate is to provide energy. Carbohydrates also fuel the brain and nervous system, preserve protein, aid in fat metabolism and provide fiber.

Importance for Athletes

Athletes require more energy because they expend more energy during the course of a day due to workouts or performances.  Providing at least 10% more carbohydrate in the athlete's diet versus the general population's diet will allow for the quick energy needed to fuel the muscles and the brain during athletic and academic performance.

Recommended Intake

The recommendation for most Americans is to consume a diet which is at least 45% carbohydrate. Athletes, however, need to consume around 60% of their total calories from carbohydrates. This amount will sufficiently fuel performance and allow the athlete to store adequate amounts of carbohydrate to fuel long bouts of exercise.

To get the most nutrition out of your high carbohydrate diet, choose whole grains, breads and cereals and eat a variety of fruits every day. Foods like regular soda, candy and refined grains provide sugar and other carbohydrates but few other nutrients and therefore should be consumed only occasionally. Athletes should eat appropriate serving sizes of carbohydrate foods at each meal.

Research has demonstrated that carbohydrate intake immediately after exercise can help you replenish your stored muscle carbohydrate at a faster rate. If you compete in mulitple events or have less than 24 hours to recover, you should consume 1 gram of CHO per kg body weight. (Pounds/2.2=kg)

Athletes in moderate intensity programs should consume 5-7 g/kg/day while athletes in more intense workout programs or endurance events should be consuming 7-10 g/kg/day. For a 170 pound athlete in-season, this would amount to about 540-770 grams of carbohydrate spread over the course of the day. That is at least 2000 kcals in carbohydrate alone!

Best Food Sources

Most athletes are aware that foods like pasta, bread and rice are good sources of carbohydrate, but all fruits and many vegetables and dairy foods also provide carbs.

Want to read more? See Ellen Coleman's article on Carb Unloading!