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Counting carbohydrates - includes list of foods with carbohydrates Undoubtedly, as an athlete, you are well aware you should eat a carbohydrate-rich sports diet to fuel up muscles for training as well as to refuel them after hard workouts. The question often arises, "How many carbohydrates are enogh?" If you're weight-conscious you want to eat adequately to saturate your muscles with glycogen, but don't want to overeat and gain weight. If you're time-conscious you want to be sure to consume your share of carbs without indulging in too many of the fast-but-fatty convenience foods that fill your stomach and leave your muscles unfueled. The ambiguous advice to eat a 60 to 70% carbohydrate sports diet may leave you clueless as to an appropriate food plan. Most people have inadequate knowledge of what a 60 to 70% carbohydrate diet includes. The simpler dietary advice to count grams of carbohydrates based on body weight prescribes three to four grams of carbohydrates per pound of body weight to provide enough carbohydrates for your daily needs. If you're preparing for, or recovering from, prolonged exhaustive exercise such as training for a marathon or triathlon, four to five grams of carbohydrates per pound is a safer target. This calculation closely approximates the recommended 60 to 70% carbohydrate target sports diet. For example, a petite 100-pound figure skater who burns about 1,800 to 2,400 calories per day would get about 65% of those calories from carbohydrates by eating three to four grams per pound of her weight. A 150-pound marathon runner who burns about 2,800 to 3,700 calories when running seven to 15 miles a day, would get 65% of these calories from carbs by eating three to four grams of carbohydrates per pound (450 to 600 grams of carbs per day).  jaorbeta |
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