1. Nutrition Challenge Lesson 2: Carbohydrates Presented by: Dana Kennedy, RDN LDN Jessica Quinn, RDN LDN

2. What You Will Learn: Carbohydrates: What are they and what do they do for us? Types of Carbohydrates: Simple & Complex Carbohydrate Metabolism Carbohydrates as Fuel Sources of Carbohydrate: (Hate to tell you, but it’s everything but MEAT!) Dietary Guidelines for Carbohydrates Timing of Carbohydrates: Pre- and Post-Workout recommendations

3. Carbohydrate Defined: “An essential macronutrient that provides the most desirable form of energy for your body in the form of glucose.” Functions as the “ideal nutrient,” as eating adequate amounts daily ensures that your body has access to enough glucose to function properly. Feeds the brain and the nervous system. Provides energy– 4 calories per gram.

4. Types of Carbohydrate Simple Carbohydrates Also known as sugar. Tend to be higher in calories, and lower in nutritional value (*want to limit these as much as possible*) The quickest source of energy, very rapidly digested. Complex Carbohydrates Also known a dietary starch. Often rich in fiber, i.e. satisfying and health-promoting. High in vitamins and minerals

5. Carbohydrate Metabolism Your body breaks down carbohydrates into glucose (sugar) for energy. Glycogen, a large molecule produced in the liver, is the main storage form of glucose. Glycogen is stored in the liver and muscles for rest and exercise. Muscle glycogen represents the major source of carbohydrate in the body, followed by liver glycogen, and lastly blood glucose. Glycogen can be depleted in 24 hours if no carbohydrates are consumed, hence the reason why low/very low carbohydrate diets are not recommended for optimal performance.

6. How Are Our Bodies Fueled? At rest, the body uses CARBOHYDRATES and FATS for energy. Protein provides LITTLE ENERGY for cellular activity. During moderate to severe muscular effort, the body relies mostly on CARBOHYDRATE for fuel.

7. Sources of Carbohydrate StarchesFruitsVegetablesMilkMeatSports drinks/gels/ bars RiceApplesBaked beansIce milkKidney beans Gatorade Ready-to-eat cereal BananasCornRice milkNavy beansPower Ade GranolaBlueberriesGreen peasSkim milkSplit peasPower Bar OatmealCantaloupePotatoesSoy milkLentilsClif Bar CrackersOrangesWinter squash YogurtChestnuts PastaPeachesSweet potatoes BreadPineapple

8. Sources of Carbohydrate Cont’d: Carbohydrates are in basically everything BUT meat– the table on the previous slide shows some examples of carbohydrate-containing foods, not all. Because the protein content in dried beans and peas is comparable to meat, these may be listed in the meat group.

9. Dietary Guidelines for Carbohydrates The USDA recommends 45-65% of total calories should come from carbohydrates. Choose fiber-rich fruits, vegetables, and whole grains often. Choose and prepare foods and beverages with little added sugars or caloric sweeteners.

10. The many names of added sugars... *Limit as much as possible* Agave nectarBarbados sugarBarley MaltBarley malt syrup Beet sugarBrown sugarButtered syrupCane juice Cane juice crystals Cane sugarCaramel Carob syrup Castor sugarCoconut palm sugarCoconut sugarCorn syrup Confectioner’s sugarDextrinDextroseFructose GlucoseHoneyHFCSMaltoseMaltol MolassesMannoseSaccharoseSucrose

11. Timing of Carbohydrates: Pre & Post-Workout Recommendations Pre-Workout Recommendations: Consuming a carbohydrate-rich meal/snack within 1 to 4 hours before exercise helps to: 1. Restore liver glycogen (especially for A.M. exercise) Glycogen stores deplete after sleeping/fasting for 8 hours. 2. Increase muscle glycogen stores. 3. Prevent hunger. 4. Give a psychological boost.

12. Timing of Carbohydrates: Pre & Post-Workout Recommendations Be cautious with complex carbohydrate intake pre- workout (1 to 2 hours before intense exercise): Higher in fiber content therefore may cause GI distress. More slowly digested, therefore try not to consume within 1- 2 hrs. pre-workout. Each individual responds differently– listen to your body and you will learn what works best for you!

13. Timing of Carbohydrates: Pre & Post-Workout Recommendations See article under “Additional Resources” on the Nutrition Challenge website for good examples of pre-workout meals/snacks!

14. Timing of Carbohydrates: Pre & Post-Workout Recommendations Post-Workout Recommendations: Pair a good source of carbohydrate with a good source of protein, up to 2 hours post-workout. Optimal intake occurs within 1-hour of exercise.

15. Timing of Carbohydrates: Pre & Post-Workout Recommendations Some post-workout meals/snack recommendations: Egg white & spinach omelette Bowl of cereal with milk Salmon w/ baked sweet potato and a salad Tuna fish on whole wheat crackers Dried fruit and nuts Whole grain bagel with almond or peanut butter Hummus with a whole grain pita Chicken stir-fry with white rice

16. Timing of Carbohydrates: Pre & Post-Workout Recommendations If you go the protein shake route… Make sure to include a source of carbohydrate with it such as: Banana (frozen banana blended w/ a shake is YUM!) ½ cup dry oats (again, could blend this in w/ shake!) Slice of toast w/ butter and jelly 1/3 cup granola and yogurt

17. We hope you enjoyed Lesson #2 on Have A Great Week!!

18. References www.livestrong.com www.Nutritionmd.org www.health.gov http://www.sugarscience.org/