Susan M. Morgan, CFCS
Extension Agent
Family and Consumer Sciences
Bolivia, NC 28422
April 2003
Participating in sports such as workouts, training, or competition calls for extra energy consumption. For the athlete to succeed, he or she needs to follow a diet that consists of large amounts of complex carbohydrates.
Various factors including: sex, age, size, and the type, intensity and frequency of training need to be considered in order to figure energy needs. For example, "occasional" athletes who participate in activities every now and then would have different energy needs compared to serious marathon runners who endure intensive training.
Carbohydrates, fats and protein all supply energy for the body. The additional functions of protein are growth, maintenance, and repair of body tissue. Utilizing protein as energy is ineffective, expensive and could cause liver and kidney problems later in life. In order to fuel the body in all types of activities, carbohydrates and proteins need to be the energy sources.
The best energy sources for athletes is carbohydrate-rich foods. The recommendation for the amount of calories from carbohydrates suggested by sports nutritionists is 55 to 65 percent. The majority of carbohydrates should come from complex ones such as starches. Examples include: bread, cereals, pasta, and starchy vegetables such as corn, potatoes, dried beans, and peas. Another source of carbohydrates is fruit. Remember, it's important to consume a variety of different carbohydrate rich foods. Carbohydrate-rich foods include grains, cereal products, fruits, vegetables, and legumes foods which are also great sources of fiber and contain various vitamins and minerals.
Glycogen is what the body stores carbohydrates as, but only in limited amounts. With physical training and a diet high in complex carbohydrates, athletes are capable of storing more glycogen and can utilize its limited supply sparingly. The amount of energy available from glycogen stores is 1800-2000. Athletes become fatigued and performance becomes poor when the supply decreases.
If the event is longer than 60 minutes, the athlete benefits by consuming carbohydrates throughout the activity. The excess fuel enables them to remain competitive longer. Lightly sweetened beverages that contain less than 24 grams of carbohydrates per one cup (8 oz.) may be consumed. Nutritionists suggest 50-60 grams of carbohydrates per hour to energize athletes during endurance events. Diluted fruit juices that consist of one part juice to one part water or some sports drinks will fuel endurance athletes.
After training or competition, it's important to consume complex carbohydrate-rich foods as quickly as possible. Following replenishment, athletes can continue on their normal high carbohydrate training diet. Glycogen stores are utilized for energy during competition and training and need to be restored.
The following recipe is packed with complex carbohydrates. Fuel up on complex carbohydrates and remember to drink plenty of water!
Pasta Salad Parmesan (Yield: 4 side servings)
8 ounces Dry Pasta (preferably shells, spirals, or elbows)
2 cups Broccoli Florets or Peas, Steamed
2 tablespoons Olive Oil
1/2 cup Parmesan Cheese
2 cups Cherry Tomatoes, Halved
Seasonings as desired: 1/2 teaspoon basil, ¼ cup garlic powder, ½ teaspoon salt, pepper
Optional: 2 scallions, sliced, or ½ onion, chopped; red or green peppers diced; 2 tablespoons poppy seeds
Susan Morgan is Extension Agent, Family and Consumer Sciences for the North Carolina Cooperative Extension Service in Brunswick County. For more information or questions, contact Susan at (910) 253-2610 or P. O. Box 109, Bolivia, NC 28422.
Please e-mail Susan Morgan,
Extension Agent, Family and Consumer Sciences, CFCS, for
further information or assistance.
The information presented is for educational purposes only. References to trade names is made with the understanding that no discrimination is intended and no endorsement by North Carolina Cooperative Extension Service is implied.
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Date Created 5/6/2003