If you are an athlete what amounts of carbohydrates should you consume and why. Why are carbohydrate inportant if you are an athlete?

If you are an athlete what amounts of carbohydrates should you consume and why. Why are carbohydrate important if you are an athlete?

The energy the body requires for every physical activity is obtained from the body stores or the food we eat. The amount depends on the duration and type of activity. The human digestive system converts the carbohydrates in food into glucose and is carried in the blood and transported to cells for energy. Any glucose not used by the cells is converted into glycogen - a form of carbohydrate that is stored in the muscles and liver. The body`s glycogen capacity is limited to about 300 to 400 grams. Once this maximum has been reached, any excess glucose is converted into fat.

During training and competition an athlete`s glycogen stores are depleted. In order to replenish them, the athlete needs to consider the speed at which carbohydrate is converted into blood glucose and transported to the muscles. An intake of between 30 grams to 60 grams of carbohydrate an hour is recommended (1). This is about the maximum your muscles can take up from the bloodstream during exercise. Greater amounts have no further benefit. It is best to start taking in carbohydrate soon after the exercise session begins because of the delay in absorption.

For the athlete, carbohydrates should provide 60 per cent to 70 per cent of total dietary energy. The rise in blood glucose levels is indicated by a food`s Glycaemic Index (GI), and the faster and higher the blood glucose rises the higher the GI will be. It is beneficial to consume lower GI carbohydrates, which are absorbed slowly over a longer period of time.

The vital role of physical activity in maintaining health and fitness is now generally recognised. For those who want to keep fit and active, a well-balanced high-carbohydrate diet is recommended. There is now substantial evidence that carbohydrates can improve the performance of athletes. During high intensity exercise, carbohydrates are the main fuel for the muscles. Glycogen stores will be kept well stocked if high levels of carbohydrate are consumed before, during and after training or an event. These stocks help the athlete to perform over longer periods and help their bodies sustain the effort.

(1) Coggan, A. R. and Coyle, E. F. (1991), Carbohydrate ingestion during prolonged exercise: effects on metabolism and performance, in J. Holloszy (ed.), Exercise and Sports Science Reviews, vol. 19 (Baltimore: Wiliams & Wilkins), pp. 1 - 40

Tip: Finding the Right Training Shoe, Part 1

Note: This tip is part of a series on training shoes and my progression towards wearing a more neutral shoe. While I don't claim to know as much information as the Nike shoe gurus, I think my story will still be useful for many of you. My progression of training shoes began with the Nike Zoom Vomero, then the Zoom Elite, and the LunarTrainer - with some Lunaracer, Free Trainer 7.0 and Free Trainer 5.0 running in there as well.

What's your favorite training shoe? And why?

For me, the answer is the LunarTrainer. Why? Because I love them. That's why. I'm a runner and I've been running healthy in them. And I simply love the way they feel.

Before I go any further, I need to be honest. I know very little about shoes. Okay, next to Earnest Kim, I know nothing. Each week people write in with questions about shoes, and I rarely answer them. This is because not only am I someone who does not "know the product line" inside and out, but I've also never worked in a shoe store. I don't have hours of expertise watching people's feet slap the treadmill. I don't know what foot type each shoe is built around, yet I'm very particular about color schemes (which means that my Nike Air Pegasus+ 25 in the old-school blue and yellow are my favorite knock-around shoes).

What I do know is that for the past 12 months I haven't worn orthopedics while running. And for the past 18 months, I've been trying to run in "less shoe." So during my 70 minute trail run today, I happily ran in a shoe with no medial support, and it felt great. It's funny when you consider that just 18 months ago I would have said the Nike Zoom Vomero, along with my orthotics, was the best way to go. My feet are sort of neutral, but by no means are they pretty when they hit the ground. However, I'm happily wearing a neutral shoe and I feel great. Next week I'll share with you the intermediate steps between wearing a Nike Zoom Vomero with orthopedics and the LunarTrainer with no added support.

In the meantime, this week's tip is simple. Go to your local running specialty store with your current pair of Nike shoes, and ask someone to watch you run in them. If the employees you talk to think you can safely wear something lighter and something more neutral, then consider buying a new pair to use as your workout shoe and/or your race shoe for longer races.

*Coach Jay’s advice is provided as general training information. Use at your own risk. Always consult with your own heath care provider for questions relating to your specific training and nutrition.

Interested in Coach Jay's General Strength videos? Click here to check them out.

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