Practical Recommendations for Carbohydrate Intake

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Practical Recommendations for Carbohydrate Intake
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Considerations of Carbohydrate Intake

• A. Type
• B. Amount
• C. Rate
• D. Timing

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Daily Requirements

• 125 - 175g
• 55-65 total intake
• Complex (?) and simple CHO (?)
• Limited stores of glycogen (800-2000kcal)
• Dependent on
• Exercise type, intensity, duration
• Diet
• Body size
• Fitness status
• Time of day

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A. Type

• Glucose, sucrose, maltodextrins
• (6-8 solution)
• 2. Liquid versus solid
• 3. Low versus high glycaemic index foods

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Practical Recommendation(Type)

• BEFORE
• 4 hours Complex CHO
• lt 1 hour Simple CHO
• DURING
• lt90 minutes Simple
• gt90 minutes Complex
• Heats Glucose drinks, fruit juice, malt loaf,
  bananas, jaffa cakes
• AFTER
• lt 1 hour CHO-replacement fluid containing
  70-90g of CHO (Glucose)
• 1-2 hours High GI foods (glucose, sucrose,
  maltodextrin)

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B. Amount

• A. BEFORE
• Carbohydrate loading / glycogen supercompensation
• Bergstrom et al. (1967) Classical
• 3d Low-CHO diet (lt10) glycogen depleting
  exercise
• 3d High-CHO diet (gt90) low activity
• Day seven Competition / race
• BUT
• Adverse side effects
• Modified regime
• 3d High-CHO, taper activity
• Pre-Competition Meal
• 1g / kg CHO

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Amount

• B. DURING
• 7-10g / kg daily
• Calculate CHO depletion
• Between heats / half time
• 30-60g per hour

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Amount

• C. AFTER
• Dependent upon type of recovery
• Active
• Passive rest
• Muscle damage / soreness
• Time-course of recovery
• 0.5 g / kg / hour
• lt1h Glucose drinks
• gt1 h Rice, pasta, potatoes, bread
• Late training
• Easily digestible (low fat / protein)
• Portable!

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C. Rate

• Factors determining rate of glycogen synthesis
• Degree of muscle glycogen depletion
• Degree of insulin activation of glycogen synthase
• CHO content of post-exercise diet

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Practical Recommendations(Rate)

• Frequent feedings over first 4-h
• 0.4g maltodextrin, every 15mins
• Highest level of glycogen resynthesis

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D. Timing

• A. Immediately post-exercise
• B. First 2 hours post-exercise
• C. Immediate versus Delayed intake
• D. 4 hours post-exercise

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Practical Recommendation(Timing)

• lt1 hour
• 100-150g simple / fluid CHO
• Combine this carbohydrate with some dietary
  protein if possible.
• Over 24h
• 6-8g/kg (f)
• 8-10g/kg (m)

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Inappropriate CHO Intake

• Excess (simple)
• Nutritional deficiencies
• Obesity
• High cholesterol
• Dental problems
• Gastrointestinal irritation

• Deficiency (complex)
• Tissue wasting (extreme)
• Homeostatic imbalance
• Severe fatigue
• Lack of alertness