CARB'S

 The bulk of your carbs should come from cereal, breads, potatoes, rice, pasta, plus the less common starchy vegetables and pulses, such as yams, plantains, peas, beans and lentils. The remaining can come from sugary sources, such as sugars and fruit juices.

Simple carbohydrates:

Carbohydrates are made up of sugars called saccharides. Simple carbohydrates comprise of two categories; monosaccharide i.e. single units of sugars i.e.

• Glucose
• Fructose (fruit sugar)
• Galactose.

The second category is disaccharides, i.e. two units of sugar together i.e.

·         Sucrose=glucose + fructose (table sugar)

·         Lactose=glucose + galactose (milk sugar)

·         Maltose=glucose + glucose

Both monosaccharide and disaccharides are eventually converted into fat.                                                                   

Healthy choice:

Fruit- contains fructose and sucrose in varying proportions. Contains vitamins, minerals, and fibre.

Sources- fresh fruit, dried fruit, canned fruit and fruit juices.

Less healthy choices- biscuits, sweets, cakes, confectionary-contains sucrose, no vitamins or minerals.

Complex carbohydrates- often described as starch and consist of units of sugar joined together. They are referred to as Polysaccharides, and can be refined or unrefined.

Refined carbohydrates- white bread, bagel, white pizza base, white pasta, white rice, processed foods.

Unrefined carbohydrates- whole meal bread, rye bread, granary, whole meal pizza base, whole meal pasta, brown rice, sweet potatoes and pulses.

Timing of carbohydrates-

Consuming a carbohydrate rich meal 3-4 hrs before exercise, can help stock inadequate muscle stores and restore liver stores, which become depleted during the night. If time is limited prior to exercising in the morning, have a lighter meal or snack, and continue to consume carbohydrates after training to balance missed fuelling opportunities. During intense exercise, that lasts longer than one hour, it is advisable to consume 30-60 grams of carbs per hour. Highest rates of glycogen storage occur in the first few hours after exercise, so it is particularly important to consume carbs as soon as possible when recovery time is short. 

Excess calories are fattening, not carbohydrates-

So do not cook your bread, pasta or potatoes with lots of fats. 

Carbohydrates – An energy fuel.

Whatever you are doing your body needs energy, but when you exercise, you need more of it and faster! However it’s vital you get your energy intake right. Too much and body fat increases. Too little and your health and performance are at risk.

The three main energy fuels for exercise are CARBOHYDRATES, FAT AND PROTEIN. Each of these nutrients are found in differing amounts in foods and are broken down in the body to provide a certain quantity of energy – measured as kilo calories ( kcal) per gram (g):

The amount of each fuel you use during exercise depends on a variety of factors such as: the type of exercise, the intensity, duration and frequency of training sessions and your fitness level and dietary intake.

ANAEROBIC (without oxygen) activities only use carbohydrate, whereas AEROBIC (with oxygen) activities use all three fuels – although protein is used to a lesser extent than carbohydrate and fat.

HOWEVER, the preferred energy fuel for the muscles is carbohydrate, because it powers intense exercise for prolonged periods. Whatever type of exercise you do, your body will always use some glucose for energy.

Simply, if we start to exercise at a low intensity, we initially burn carbohydrates, but soon begin to burn greater amounts of fat. The fitter we are, the sooner we utilize a greater percentage of fat. As the intensity of exercise lifts, we begin to use an increased amount of carbohydrates. During very intense exercise, we will rely completely on carbohydrates as energy. Therefore low intensity burns predominately Carbohydrates. If our CHO stores run out, we will experience fatigue and will not be able to maintain the workload.

Glucose and Glycogen;

When we eat a meal that contains CHO, it is eventually converted into glucose. Our bodies store glucose in two places, the liver and the muscles. Once it is stored, it is converted into glycogen. The bo amount of glycogen, so the stores need to be kept topped up to avoid fatigue. Glycogen stored in the muscles, i.e. the Biceps Brachia, will be utilized and once depleted, the muscle will experience fatigue. Glycogen stored in the liver is broken down into glucose upon demand and is released back into the blood, to provide a constant supply of energy to the brain. So, if you are serious about your training it is absolutely vital you make Carbohydrate rich foods the focus of your daily diet.

Diet Fads:

Unfortunately, due to the popularity of Low Carbohydrate diets, such as Atkins and South Beach diets, many athletes and exercise enthusiasts around the world are suffering from needless fatigue.

Carbohydrate recommendations for Training – reproduced from Fuelling Fitness for Sports Performance;

Carbohydrates – expressed in grams per day for every kilogram you weigh (g/kg/d) - your training programme requires:

Our body can only store a limited amount as already stated, inadequate carbohydrate fuel will diminish carbohydrate stores and result in fatigue. This increases the risk of illness and injury. Research has shown, in female athletes, a disruption in metabolic and reproductive

functions, after only a few days of an inadequate carbohydrate diet. Conversely, too high an energy intake, could lead to an increase in body fat!

Carbohydrates and food:

It is best to spread your nutritional requirements out throughout the day - little and often! A simple way would be to divide your carbohydrate intake into four (breakfast, lunch, dinner and one snack.) or five (include two snacks.). Carbohydrates are all the sugars and starches in the diet. It is important to choose nutrient-rich food sources.