Carbohydrates

About Carbohydrates...
Carbohydrate's (CHO) main use in the body is for energy. Whether it is to fuel immediate energy requirements (during exercise) or to be stored for future use (as glycogen in the muscle), it's main purpose is to provide energy.

The body would best utilize 70-100 grams of simple CHOs at the end of a workout to replenish depleted muscle glycogen.

Carbo-loading is to prevent the onset of fatigue during endurance events. By increasing the amount of CHOs consumed 5-7 days prior to an endurance event, loading can almost double the amount of stored carbohydrates in the muscle.

Types of Carbohydrates

• Simple CHO- provide fast energy release which needs to be utilized quickly or the "sugar crash" will occur. Examples: table sugar, jams and syrups, cakes and biscuits, sugary cereals.
• Complex CHO- provide a slow energy release and take longer to breakdown. They commonly contain a great deal of nutrients in the form of vitamins, minerals, and antioxidants. Examples: whole grain breads, fruits, vegetables.

Sources of Carbs

• Whole Wheat Bread - 13 g per slice
• Pasta Noodles - 40 g per cup
• Brown Rice - 44 g per cup
• White Rice - 36 g per cup
• White Potato - 30 g, medium 
• Sweet Potato - 22 g, small
• Kidney Beans - 20 g per 1/2 cup
• Baked Beans - 26 g per 1/2 cup
• Oatmeal - 32 g per packet
• Baby Carrots - 6 g per 5 carrots
• Corn - 30 g per 1 cup
• Apple - 21 g, medium
• Orange - 15 g, medium
• Banana - 28 g, medium
• PowerAde - 26 g per 12 oz
• Soda - 35 g per 12 oz 

Calculating Carbs

Moderate Amount:
Consume 2.3 grams per pound, per day.

High Amount:
Consume 3.6-4.5 grams per pound, per day.

Example:
A woman weighing 150 pounds wants to consume a moderate of carbohydrates.

2.3 x 150 = 345 grams per day

*Workouts that are plyometric, drills, sprints, weight lifting or skill training, and less than one hour of aerobic exercise would be considered moderate in terms of carbohydrates.

Carbohydrates offer 4 calories per gram.

Glycemic Index

The glycemic index (GI) refers to a ranking system of carbohydrates and the rate at which they enter the bloodstream. It is on a scale of 0-100.

Foods with a higher GI enter the bloodstream faster, causing a spike in blood sugar levels. Therefore, one should avoid foods with a high GI, such as white breads and pastas, white potatoes, and sugary foods.

A lower GI allows energy from carbohydrates to be used over time and have proven health benefits. For weight control, foods with lower GI can control appetite and delay hunger. There is also a lot of research that supports lower GI diets with the management and prevention of diseases such as Type 2 Diabetes and coronary heart disease. Foods with a lower GI include whole wheat breads and pastas, dried beans, and certain fruits and vegetables, etc.