1. Carbohydrates/ Carbohydrad
Sports Nutrition

2. Learning Outcomes
Describe the role of carbohydrates in the energy system
Identify the types of carbohydrates
Describe the types of carbohydrates

3. CHO Main role is to provide the body with energy
Carbohydrates make up a group of chemical compounds found in plant and animal cells. They have the empirical formula CnH2nOn or (CH2O)n. An empirical formula tells the atomic composition of the compound. Since this formula is essentially a combination of carbon and water, these materials are called “hydrates of carbon” or carbohydrates for short.
Carbohydrates are stored in the muscles and liver as Glycogen and in the blood as blood glucose
An intake of 5-10g of carbohydrate per kilogram (kg) of body weight per day is recommended – Work yours out…
1g = 4kcal
The daily amount required depends on type of sport, gender and type of training

4. Types of carbohydrates
Simple sugars
Complex sugars
Found in sweet foods such as fruit, sweets, jam and confectionary
Found in wheat based foods such as pasta, bread, potato and rice

5. Simple Carbohydrates Essentially sugars Easily digested and absorbed
Provide a quick energy source
Formed from single and double sugar units
The simplest unit of carbohydrates is the monosaccharide
The most common monosaccharide in our diet is glucose

6. Monosaccharides Glucose is vital for our nervous system
Glucose is also used to produce (ATP)
Glucose is often referred to as a blood sugar
Other monosaccharides in our diet include Fructose, also known as fruit sugar as it is found in fruits and vegetables, and Galactose found in milk

7. Disaccharides
When two monosaccharides are found together they form a disaccharide, a double sugar
The most common disaccharide in our diet is sucrose or table sugar
Other disaccharides include lactose, found in milk, and maltose found in beer and cereals

9. Polysaccharides
Longer chains of these simple sugar units are known as polysaccharides or complex carbohydrates
The stored polysaccharides can be broken down to glucose when needed
Ultimately all carbohydrate consumed in our diet will end up as glucose, to provide energy

10. Complex carbohydrates
These are the ‘starchy foods’ and are an important source of energy in most diets
Starches are the way plants store their glucose as many sugar units linked so they are also called polysaccharides
Broken down more slowly than sugars
Provide a sustained release of energy over longer periods
Form the largest percentage of our total CHO intake
Unrefined sources such as wholemeal bread and wholegrain rice and pasta are best, as they also contain more micronutrients and fibre

11. Check Learning What elements are carbohydrates made of?
What is the role of carbohydrates within the body?
How much energy do CHO Yield?
What are the two types of carbohydrate?
Name the three types of monosaccharide
Name the three types of disaccharide

12. Healthy Diet/Diet Gytbwys?

13. Recommended Nutrient Intake
Untrained?
Trained?
Fats %
Carbohydrate %
Protein %
Fats %
Carbohydrate %
Protein %

14. Recommended Nutrient Intake
Males – 2500kcal
Females – 2000kcal

15. Importance of a Healthy Diet
General Health and Lifestyle
Competitive Performance
Maintain a stable body weight
Reduce the risk of diseases
Well being
Optimal performance
Provide enough nutrients to fuel high intensity exercise (anaerobic – without oxygen)
To ensure body type is suitable for your sport (somatotype)
Q. What is meant by somatotype?

16. Sports specific nutritional requirements
Different sports require different nutritional requirements
Nutritional requirements for different levels of intensity
Exercise Intensity
Main Fuel Source
% of the Fuel Being Used
Low
Fat
Approximately 80%
Moderate
Carbohydrate and Fat
50%
High
Carbohydrate
80-100%

17. Pre Competition
An athletes diet should be high in carbohydrate to ensure that glycogen stores remain full with reduced training before the competition
The pre competition meal should be high in carbohydrates, low in fat, and low in protein
The meal should also be enjoyable and familiar
For example: Michael Johnson 1992 Olympics – ate out at a Spanish restaurant prior to competition and contracted food poisoning costing him a place in the 200m final

18. Carbohydrate Intake
Carbohydrate intake should be based on an athletes body weight
It is recommended that approximately 1 gram of carbohydrate per kg body weight (1g/kg) be consumed 1 hour prior to exercise
The recommended daily intake of carbohydrates for athletes is 5 to 10 g/kg depending upon the duration and intensity of exercise/competition (57-61kg = g/kg)
Work yours out…

19. During Competition
Well hydrated before the competition having your last drink about 15 to 20 minutes before the start
Drink at regular intervals (150 to 300ml), ideally every 15 minutes or whenever you have a break during competition. Do not wait until you feel thirsty as you will already be dehydrated
Consider a carbohydrate drink (Sports Drinks) as this will also refuel glycogen stores

20. Post Competition
Competitive events may leave athletes with substantially reduced or depleted liver and muscle glycogen stores
To optimise glycogen replacement, carbohydrates and insulin are needed
Consumption of foods and beverages containing carbohydrates provides the source of glucose and will stimulate the release of insulin from the pancreas

21. Post competition Timing?
Carbohydrate should be consumed as soon after competition as possible (30 minute window of optimal absorption)
Meal size?
Consumption of carbohydrate in smaller, more frequent meals appears to further aid the rate of replenishing glycogen
Amount of carbohydrate?
To achieve the highest rate of glycogen replenishment, 1.5g/kg of carbohydrate should be consumed within the first hour immediately after competition