EQF Level 5 Professional Diploma Professional Diploma in Sports Nutrition Module 1 Lesson 2: Carbohydrates as Fuel for Exercise
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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
re
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)
Q&A
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