ABOUT CARBS

There are two kinds of carbohydrates: simple and complex.

SIMPLE CARBOHYDRATES require little digestion and thus are a quick energy source. Fruits, fruit juices and milk contain simple sugars (carbohydrates) that provide valuable nutrients in addition to an energy boost. Candies, table sugar, alcoholic beverages and sweetened soft drinks are simple sugar sources that provide calories, but usually no nutrients.

COMPLEX CARBOHYDRATES are found in grains, some vegetables and legumes. They are starches and require more digestion than simple carbohydrates. Rich in B-vitamins, fiber and iron, complex carbohydrates from grains are the body’s best source of energy because they are burned in a constant, time released manner. They provide sustained energy for athletic events and can help manage blood sugar irregularities. The fiber found in complex carbohydrates, fruits and vegetables can help lower blood cholesterol in some people when eaten as part of a low-fat diet.

DAILY CONSUMPTION
Although there is no Recommended Dietary Allowance (RDA) for carbohydrates, most nutrition authorities recommend that carbohydrates comprise at least 45 percent—and up to 65 percent—of a person’s daily calories. In contrast, most Americans average only 50 percent of their daily calories from carbohydrates. This is mostly thanks to the low carb crazes of the last two decades. In fact, the more active a person is, especially athletes, the more important carbohydrates become due to their role in optimum performance and recovery.

SPORTS PERFORMANCE
Athletes should eat 60 to 70 percent of their total calories in the form of carbohydrates, which are stored as glycogen in the muscles and then used as a source of energy. High glycogen stores are essential for endurance sports. Regular inclusion of complex carbohydrate foods such as bread, cereals, pasta, corn and potatoes will supply sustained energy for most athletic events.

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