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Healthy Carbohydrates

Healthy Carbohydrates. Presented by: Professor Steven P. Dion Salem State College Sport, Fitness and Leisure Studies Department. Where do they come from? . Photosynthesis Carbohydrates come from various plant sources

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Healthy Carbohydrates

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  1. Healthy Carbohydrates Presented by: Professor Steven P. Dion Salem State College Sport, Fitness and Leisure Studies Department

  2. Where do they come from? • Photosynthesis • Carbohydrates come from various plant sources • Carbs are formed when water from the plants roots and carbon dioxide are absorbed into the leaves and combine in the presence of chlorophyll (green coloration) to produce glycogen / sugar. • The glucose is then held as the fiber or fabric of the plants / fruits.

  3. Types of Carbohydrates • Monosaccharides - glucose, fructose, galactose • Disaccharides - maltose, sucrose, lactose • Oligosaccharides – 10-100 molecules of mono’s combined (fruits and veggies mostly) • Polysaccharides - too many to list • Glycogen - how animals store sugar • Starches - pasta - rice - potatoes • Fiber - bran - corn (husks)

  4. Purpose / Role of carbs • Brain’s primary fuel • Body energy • Protein sparing • Provides fiber in the diet

  5. Sources of Carbohydrates • All plant products • Humans don’t produce carbs - but we can eat the animals that eat grasses / grains etc.

  6. Dietary Percentages (RDA’s) • Carbs – 50-60 % - (50% complex / low glycemic index / 10 simple sugars / moderate glycemic index) • Fats – 20-30% - (5 % saturated - 20% monounsaturated - & 5% polyunsaturated) • Proteins - 10- 15% - (high quality, low in saturated fat sources)

  7. How much / many cals should we be getting from carbs? • Average male needs 2000 calories per day • Average female needs 1800 calories per day • Each gram of carbohydrates has 4 calories • 60% of 2000 total calories = 1200 calories = 300 grams of carbs = 250 grams of complex and 50 grams of simple or moderate complex carbs.

  8. Choosing quality carbs“Glycemic Index” • The rate of how fast a food (carb) turns into blood sugar / dextrose • Rated on a scale from 0 - 100 • 100 = pure glucose / blood sugar / dextrose • Examples: • Table sugar = 62 • Rice cake 72

  9. Additional tips / suggestions • Eating more fiber – • Decreases cancer % • Cleanses the system / colon • Helps to remove fat from body • Gives bulk to stool • Helps remove harmful toxins • Decreases LDL Cholesterol

  10. Additional tips / suggestions • Cooking tips: • Eat our pasta aldente • Slightly cook all veggies to help release their nutritional values • Buy quality grains: • The bread is heartier • Look for whole grain types • Just stay away from white floor (moderation)

  11. Carbs and Athletic PerformancePre-Game Meals • Carb loading Designed to pack more glycogen in the muscles • Stage 1:Depletion • Stage 2:

  12. Stage 1: Depletion Phase • Day 1 - exhausting exercise to deplete muscle glycogen in specific muscles • Only 60-100 grams of carbs • Days 2, 3& 4 - low carb intake (60-100) high protein and fat(preferably mono and polyunsaturated)consumption • Stage 2: Carbohydrate Loading • Day 5, 6, & 7: High carb foods - normal protein and fats

  13. Competition day • 4 hours prior – consume 3-5 grams / kg • 1 hour prior - 1-2 grams / kg • 10 minutes prior - 50-60 grams - 40-50% solution • During exercise - 15-20 grams every 20 minutes

  14. Pre and Post Race Choices • Doesn't' really matter what type of sugar - just as long as the serving is correct. • Fructose possibly better - digests slower - • Post Exercise • Take in .7 grams/kg every 2 hours • Others say - immediately take in 50-100 grams of glucose in a 20-25% solution taken right after and then 50 grams each hour after for about 24 hours. • Endurance athletes - 500-600 grams per day helps keep glycogen stores full. • Best if use complex carbs for replenishing - just as long as not exercising immediately again.

  15. When do I need to carb load? • Not necessary when doing 60-90 minutes or less of continuous exercise • When it may be beneficial • For exercises lasting over 90 minutes - carb intake 1 - 4 hours prior shows benefits. • Intake of carbs 5-10 minutes prior to a 2 hour or longer episode = better results (better performance at the end of activity)

  16. Drawbacks • If already hypoglycemic / diabetic this can cause adverse effects • Additional water storage (bloating) = heavy feeling • Too much fat or fiber intake can cause intestinal problems / stress • More than 4 days of carb depletion can equal gluconeogenesis • Mood alterations “Adding a gallon to a gas tank will not make the car go faster”

  17. Thank you for coming! Any further questions?

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