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       #Post#: 7--------------------------------------------------
       Carbohydrates
   DIR By: King Kong
       Date: May 5, 2013, 2:44 am
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       Carbohydrates
       Athletes benefit the most from the amount of carbohydrates
       stored in the body. In the early stages of moderate exercise,
       carbohydrates provide 40 to 50 percent of the energy
       requirement. Carbohydrates yield more energy per unit of oxygen
       consumed than fats. Because oxygen often is the limiting factor
       in long duration events, it is beneficial for the athlete to use
       the energy source requiring the least amount of oxygen per
       kilocalorie produced. As work intensity increases, carbohydrate
       utilization increases.
       
       Complex carbohydrates come from foods such as spaghetti,
       potatoes, lasagna, cereals and other grain products. Simple
       carbohydrates are found in fruits, milk, honey and sugar. During
       digestion, the body breaks down carbohydrates to glucose and
       stores it in the muscles as glycogen.
       During exercise, the glycogen is converted back to glucose and
       is used for energy. The ability to sustain prolonged vigorous
       exercise is directly related to initial levels of muscle
       glycogen. The body stores a limited amount of carbohydrate in
       the muscles and liver. If the event lasts for less than 90
       minutes, the glycogen stored in the muscle is enough to supply
       the needed energy. Extra carbohydrates will not help, any more
       than adding gas to a half-full tank will make the car go faster.
       
       For events that require heavy work for more than 90 minutes, a
       high-carbohydrate diet eaten for two to three days before the
       event allows glycogen storage spaces to be filled. Long distance
       runners, cyclists, cross-country skiers, canoe racers, swimmers
       and soccer players report benefits from a precompetition diet
       where 70 percent of the calories comes from carbohydrates.
       
       According to the Olympic Training Center in Colorado Springs,
       endurance athletes on a high-carbohydrate diet can exercise
       longer than athletes eating a low-carbohydrate, high-fat diet.
       Eating a high-carbohydrate diet constantly is not advised. This
       conditions the body to use only carbohydrates for fuel and not
       the fatty acids derived from fats.
       For continuous activities of three to four hours, make sure that
       glycogen stores in the muscles and liver are at a maximum.
       Consider taking carbohydrates during the event in the form of
       carbohydrate solutions. The current recommendation is a 6 to 8
       percent glucose solution.
       
       You can make an excellent home-brewed 7.6 percent sports drink
       with reasonable sodium amounts. Add 6 tablespoons sugar and 1/3
       teaspoon salt to each quart of water. Dissolve sugar and cool.
       The salt translates into a sodium concentration of 650 mg/liter.
       This small amount is good for marathon runners.
       
       Electrolyte beverages can be used if the athlete tolerates them,
       but other electrolytes are not essential until after the event.
       Experiment during training to find the best beverage for you.
       Reference Colorado State University Extension
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