Carbohydrates

  • Carbohydrates as fuels for exercise
  • Stored as glycogen in liver and muscles
  • Maintain blood glucose levels

Carbs Types

Men

  • Liver Glycogen - 90g
  • Muscle Glycogen - 400g

Women

  • Liver Glycogen - 70g
  • Muscle Glycogen - 300g

Types of Carbohydrates

Simple

  • shorter time to break
  • spikes in sugar level

Complex

  • Takes longer to break down

Simple Complex carbs

Carbohydrates calculations

carbs calc athelets carbs calc

Sample carbohydrate calculation

  • weight 75kg
  • moderate exercise CHO 5-7 g/kg

CHO needs 75 * 5 = 375g to 75 * 7 = 525g

Muscles Glycogen stores grams/Kilogram
Trained 32
untrained 13
  • More training increases glycogen stores
  • Energy source at different exercise intensities

Energy Expenditure

Energy Expenditure

Types of carbohydrates

Simple Complex carbs

Glycaemic Index

Rate of absorbtion of Glycogen

  • Low Gi 0-54

  • Moderate GI 55-69

  • High GI 70+

Food Chart GI

Factors that influence Food GI

  • Ripeness
  • Storage time
  • Processing
  • Cooking Method
  • Variety
  • Protein content

Dietary Fibre

  • Found in indgestible parts of the plants
  • Keeps digestive system healthy
  • Soluble fibre slows digestion of Carbohydrates - slow rise in blood glucose level
  • Insoluble fibre prevents constipation

Insoluble Fibre

  • Seeds wheat bran edible skins dried beans
  • Passes through the body undigested
  • Prevents constipation

Soluble Fibre

  • Fruits vegetable flaxseed, oats, barley, beans
  • Helps lower bad cholestrol
  • Keeps you feeling fuller for longer