Carbohydrates for Training

Athletes should eat sufficient carbohydrates to meet the fuel needs of their training programs.

You learned in Section 1 of the course that carbohydrates provide fuel for exercise, and the storage depots in the form of glycogen must be refilled each day from carbohydrate foods in the diet.  Carbohydrate needs are specific to the individual athlete and should be fine-tuned with consideration of total energy needs and training goals.  Feedback from performance in training and competition is important to assess any problem with fuel availability and to adjust carbohydrate intake accordingly. 
Read the chart below for some examples of common foods and their carbohydrate content.

 

Carbohydrate Content of Various Foods

  Food Source
Serving Size
Carbohydrates (grams)
Bread (white or whole wheat)
1 slice (30 g = 1 oz)
15
Bagel 1
60-70
Blueberry muffin
1 small (60 g = 2 oz)
30
Oatmeal
1 cup (250 ml)
30
Rice 1 cup (250 ml)
45
Spaghetti 1 cup (250 ml)
40
Mashed potatoes
1/2 cup (125 ml)
15
Apple 1 small
15
Banana
1 medium
20
Strawberries 1 cup (250 ml)
10


Situation
 Targets
Immediate recovery after fuel-depleting exercise (0-4 hours)
1 gram per kg of body weight per hour, consumed at frequent intervals
Low intensity exercise
3-5 grams per kg body weight per day
Moderate exercise program
5-7 grams per kg body weight per day
Moderate to high intensity exercise (1-3 hours)
6-10 grams per kg body weight per day
Maximized fueling for a distance event (carbohydrate loading)
10-12 grams per kg body weight per day






 
Various athletes may need to eat various amounts of carbohydrates to meet the fuel needs of their training, and this may change at various times of the season.  Yet, in each of the above circumstances, the athletes can achieve the goal of a diet with high carbohydrate availability for their exercise needs. 

 

Example Athletes

  
On Friday, Sarah went for a thirty-minute jog during her lunch break.  This is considered low intensity exercise, and Sarah needs to consume 3 to 5 grams per kg body weight . 

150 pounds (68 kilograms) x 4 grams =
272 grams of carbohydrates per day


  
 On Saturday, Ryan participated in a wrestling tournament for the whole day.  This is considered moderate to high intensity exercise, and Ryan needs to consume 6 to 10 grams per kg of body weight. 

140 pounds (63.5 kilograms) x 8 grams =
508 grams of carbohydrates per day
 


On Monday, Marc had a one -our football practice after school.  This is considered moderate exercise, and Marc needs to consume 5 to 7 grams per kg of body weight. 

240 pounds (108.9 kilograms) x 7 grams =
762.3 grams of carbohydrates per day