Carbohydrates 3
Main energy source needed to maintain weight and health and optimise training effects . -1
For athletes 6-10g.kg of carbohydrate is recommended per day but this depends on daily energy 3 expenditure, sport, gender and environmental conditions .
Pre exercise-maximise the maintenance of blood glucose3
During exercise-maintain blood glucose levels3
1
3-4 hours before :
For >60-90mins intermittent or endurance exercise 30-60g carbohydrate/hour in small portions every 2 10-30min .
Baked potato with filling Fruit salad with yoghurt Baked beans on toast Sandwich
1
30-60g carbohydrate snacks …
1
1-2 hours before :
Milkshake/fruit smoothie Cereal with milk Fruit Cereal bars
70g sultanas and raisins 2 medium bananas 60g jelly babies 700ml sports drink 2 sports gel sachets 2 cereal bars
1
Less than 1 hour before :
Sports drink Carbohydrate gel Sweets
Post exercise-replace muscle glycogen3 Within 30 minutes post exercise: -1
1-1.5 g.kg of carbohydrate, repeated every 2 hours for 3 4-6 hours to replenish glycogen stores . 1
References
Carbohydrate rich recovery snacks … 1.
500ml fruit juice/soft drink 2 slices of bread/toast with spread Soup and a roll Baked potato with filling 700-800ml sports drink 1 large fruit bun 2 pancakes with syrup
2. 3.
AIS Sports Nutrition. Carbohydrate-the facts. [Online]. 2014. [Accessed 15 August 2014]. Available from: http://www.ausport.gov.au/ais/nutrition/factsheets/basics/carbohydrate __how_much Lucozade Sport. Fuel. [Online]. 2014. [Accessed 15 August 2014]. Available from: http://www.lucozadesport.com/products/fuel/ Rodriguez NR, Di Marco NM & Langley S. (2010). Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. J Am Diet Assoc109(3), 509-527.