Carbohydrate's (CHO) main use in the body is for energy. Whether it is to fuel immediate energy requirements (during exercise) or to be stored for future use (as glycogen in the muscle), it's main purpose is to provide energy.
The body would best utilize 70-100 grams of simple CHOs at the end of a workout to replenish depleted muscle glycogen.
Carbo-loading is to prevent the onset of fatigue during endurance events. By increasing the amount of CHOs consumed 5-7 days prior to an endurance event, loading can almost double the amount of stored carbohydrates in the muscle.
Types of Carbohydrates
- Simple CHO- provide fast energy release which needs to be utilized quickly or the "sugar crash" will occur. Examples: table sugar, jams and syrups, cakes and biscuits, sugary cereals.
- Complex CHO- provide a slow energy release and take longer to breakdown. They commonly contain a great deal of nutrients in the form of vitamins, minerals, and antioxidants. Examples: whole grain breads, fruits, vegetables.
Sources of Carbs
- Whole Wheat Bread - 13 g per slice
- Pasta Noodles - 40 g per cup
- Brown Rice - 44 g per cup
- White Rice - 36 g per cup
- White Potato - 30 g, medium
- Sweet Potato - 22 g, small
- Kidney Beans - 20 g per 1/2 cup
- Baked Beans - 26 g per 1/2 cup
- Oatmeal - 32 g per packet
- Baby Carrots - 6 g per 5 carrots
- Corn - 30 g per 1 cup
- Apple - 21 g, medium
- Orange - 15 g, medium
- Banana - 28 g, medium
- PowerAde - 26 g per 12 oz
- Soda - 35 g per 12 oz
