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Uriia Underhill, B.Sc. 

Good pre-exercise carbohydrates include milk, cereal, bagels, spaghetti, and fruit salad. It is important to not eat a huge meal or drink excessive amounts of liquid before exercise especially if you are not used to consuming them.  During exercise it is recommended that an athlete consume 60-70 grams of carbohydrates an hour (Fink, 2009). This would include a small fruit, which would provide a quick boost of energy, however not in high amounts because they can cause the stomach to become upset. It is suggested that high glycemic index foods are consumed after a workout. These foods tend to digest quickly and go to work repairing broken down muscles as well as helping the body gain energy after exhaustion. Post exercise carbohydrate suggestions are tomato juice, dried fruits, yogurts, bagels, milk, mixed vegetable and apples. Ideal post exercise meals and snacks include anywhere from 50-100 grams of carbohydrates (Fink, 2009). Water, Juices and milk are good carbohydrate containing beverages. Carbohydrates are an important fuel for athletes because they provide quick digestible energy. Carbohydrates help to metabolize fats at fast rates that are ideal for sports performance. Carbohydrates also help your body by providing quick food for the brain, body, and muscle, which helps prevent muscle breakdown.

Fink, H., Burgoon, L., Mikesky, A., (2009) Practical Applications in Sports Nutrition, 2nd Edition, Chapter 3, Carbohydrates

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