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Oklahoma Sports and Fitness January/February 2013 : Page 32

Carb Counting: More Than Just The Amount NUTRITION | JENNI KLUF A MS, CISSN Pre-Exercise It is estimated that it takes 4-6 hours for 200 grams of carbohydrate to be ingested and readi-ly available for liver and muscle use in the form of glycogen. Therefore, athletes should begin to focus on meals 4-6 hours prior to their workout and should aim for 3-4 g/kg of carbohydrate. Approximately 30 minutes prior to exercise, the athlete should again ingest carbohydrates with a goal of about 1 g/kg. During Exercise Carbohydrates are quickly depleted during endurance activities and need to be replenished constantly for any activity lasting longer than 60 minutes. The goal during exercise is to be proactive with carbohydrates. Have them ready to be restored before they are depleted. To do so, an athlete should consume 1 g/kg of carbo-hydrate every hour of exercise. The preferred method would be 0.5 g/kg of carbohydrate ev-ery 30 minutes if possible. Post Exercise Recovery is just as important as the pre-exercise and during exercise regimens. There is We’ve used carbohydrate counting for Carb loading prior to an endurance event many years to lose weight, control diabetes and is a tool that has been used for many years to improve endurance performance. On a daily ba-provide an edge on the competition. Typically, sis, endurance athletes should consume a great-an athlete will increase carbohydrate intake er amount of carbohydrates than the general while tapering exercise down to increase gly-population. An endurance athlete in general cogen stores to maximum capacity of the liver training (1-2 hours of intense training), should and muscle. With this idea, the athlete has a consume a total of 5-7 grams of carbohydrates number of carbohydrate grams in mind to shoot per kilogram of for each day, but this body weight per technique needs to Push Your Body Further. day (5-7 g/kg/d). be even more indi-For intense train-vidualized. Carbo-Incorporate an Effective ing (2-4 hours in-hydrate counting Carbohydrate Regimen. tense training per should not only be day), an athlete about the total num-should consume ber of carbohydrates a total of 7-10 g/kg/d of carbohydrates. Ultra-consumed for the day, but about the time of day endurance athletes should consume a total of as well. Allowing carbohydrates to be more ≥ 11-12 g/kg/d of carbohydrates. The type of available during exercise prevents complete carbohydrate is important, too. You should al-depletion of carbohydrate stores, which leads ways focus on complex carbohydrates (pastas, to better performance, longer performance, and whole-grain, and oatmeal). Avoid simple car-quicker recovery. This is an idea which should bohydrates found in candy, syrups, and most be practiced daily not only during the carbohy-desserts. drate loading period. Carb-Timing 4 hours pre-exercise bout Actual Time 6:00 am Carbohydrate Intake 3-4 g/kg Amount for 150 lb person 204-272 grams of carbohydrate Sample Foods* 2 servings of cream of wheat, 1 cup of grape nuts, ½ cup raisins, 1 blueberry muffin, and 6 oz of orange juice = 224 grams CHO 20 oz of sport drink and cereal bar = 70 grams of CHO High carb gel packs or 40 oz of sports drink 30 minutes pre-exercise bout During exercise bout 9:30 am 1 g/kg 68 grams of carbohydrate 10:00 am 1 g/kg/hr of event or 0.5 g/kg/30 minutes of event (preferred) 1-1.5 g/kg 68 grams CHO/hr 2 hour event= 136 grams Immediately after the exercise up to 30 minutes post-exercise 30 minutes -2 hours post-exercise 12:00–12:30 pm 68 – 102 grams of CHO 20 oz of sport drink and 2 rice cakes = 95 grams of CHO 12:30–2:00 pm 1-1.5 g/kg of CHO and 4:1 ratio CHO:Pro 68-102 grams of CHO 17-26 grams of protein 10” corn tortilla, 1 cup black beans, 1 oz cheddar cheese, 1 cup vegetables, 2 Tbsp. guacamole = 90 grams of CHO, 21 grams of protein, and 15 grams of fat. Total for 8 hours (with 2 hour exercise bout) 6:00 am– 2:00 pm 544-680 grams of CHO 17-26 grams of protein *Gram values are approximate and will vary based on brands. 32 JANUARY / FEBRUARY 2013 | OKSPORTSANDFITNESS.COM

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