Malcolm Rivera
Carbohydrates (CHO) are a major topic in sports nutrition, with the right CHO approach being crucial for athletes to optimise their performance and training. CHO stands for carbon, hydrogen, and oxygen, the three fundamental components of a carbohydrate molecule. While the recommended daily CHO intake varies depending on factors such as age and activity level, excessive carbohydrate intake can constitute an unhealthy diet. The type, timing, and amount of CHO intake should be tailored to an individual's training goals, with simple CHO sources like fruit recommended closer to competition and complex CHO sources like pasta and rice suggested for longer-term energy needs.
| Characteristics | Values |
|---|---|
| What does CHO stand for? | Carbon, Hydrogen, and Oxygen (Carbohydrate) |
| Recommended intake | 15 grams per CHO |
| Recommended daily intake for adults | Minimum of 130 grams of carbohydrates |
| Recommended intake for athletes | 10-12 grams per kg of body weight per day |
| Pre-exercise intake | 3.3 grams per kg of body weight per day |
| Post-exercise intake | 1.1 grams per kg of body weight per day |
| Fast CHO sources | Glucose, sucrose, maltose, lactose, maltodextrin, amylopectin (starch) |
| Slow CHO sources | Fructose, galactose, whole grain bread, potatoes |
| CHO for competition | Fruit, bars, cakes, drinks |
| CHO for training | Pasta, rice, couscous, potatoes, oats, bread |
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What You'll Learn
Carbohydrates as a primary source of energy
Carbohydrates are a primary source of energy for the human body. They are one of three primary macronutrients that provide energy, along with fats and proteins. Carbohydrates are broken down into glucose, which is used by the body's cells to produce a fuel molecule called adenosine triphosphate (ATP) through a process called cellular respiration.
The body can also store carbohydrates as energy in the form of glycogen, or convert them to fat, which can be used as a secondary source of energy. While carbohydrates are not essential nutrients, meaning the body can function without them, they are an efficient source of energy. The Institute of Medicine recommends a minimum daily intake of 130 grams of carbohydrates for adults, while other sources suggest carbohydrates should comprise 40-75% of daily caloric intake.
There are two main types of carbohydrates: simple and complex. Simple carbohydrates, such as sugars, are broken down quickly by the body, leading to a rapid rise and fall in blood sugar levels. Complex carbohydrates, on the other hand, are found in fruits, vegetables, and whole-grain foods, and are less likely to cause a spike in blood sugar. They provide a more sustained source of energy compared to simple carbohydrates.
The body requires glucose to function properly, especially the brain, which relies on glucose as its primary fuel source. When carbohydrate intake is low, the body can enter a state called ketosis, where it produces ketones as an alternative source of energy. While ketosis is not necessarily harmful, it can lead to muscle breakdown as the body seeks to convert muscle into glucose for energy.
In summary, carbohydrates are a crucial source of energy for the human body, providing the fuel necessary for daily tasks and optimal brain function. A balanced diet that includes a mix of complex and simple carbohydrates, along with other macronutrients, is key to maintaining overall health and energy levels.
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The role of CHO in sports performance
Carbohydrates (CHO) are one of three primary macronutrients that provide energy, along with fats and proteins. CHO stands for carbon, hydrogen, and oxygen—the three fundamental components of a carbohydrate molecule. Carbohydrates are broken down in the body or converted into glucose, serving as the body's main source of energy. They can also be stored as energy in the form of glycogen or converted to fat, which can be used as stored energy.
To optimize performance, athletes can employ CHO loading strategies with different glycemic index (GI) and glycemic load (GL) meals. The amount of CHO consumed appears to be a more critical factor than the type of CHO. A high CHO intake is recommended before competitions or training sessions requiring high intensity to ensure glycogen supercompensation. However, a low CHO availability seems to promote endurance-exercise-induced adaptations.
The timing and type of CHO intake should be adapted to an athlete's training goals and competitions. For activities aiming to optimize performance, rapidly absorbed CHO is recommended. In contrast, for low-intensity activities, slow CHO sources in the form of palatable food can provide a feeling of fullness without causing gastrointestinal distress. As there is no one-size-fits-all solution, athletes should test different CHO strategies to find a personalized approach that aligns with their specific goals and training regimens.
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The impact of CHO on glycogen storage
Carbohydrates (CHO) are one of three primary macronutrients that provide energy, alongside fats and proteins. CHO stands for carbon, hydrogen, and oxygen. Carbohydrates are broken down in the body or converted into glucose, which serves as the body's main source of energy. They can also be stored as energy in the form of glycogen or converted to fat, which can also act as stored energy.
While carbohydrates are not essential nutrients, there are benefits to consuming a controlled amount of "good carbs". The Institute of Medicine recommends a minimum of 130 grams of carbohydrates be consumed daily for adults, while other sources recommend that carbohydrates should comprise 40-70% of daily caloric intake. Consuming carbohydrates in excess of what can be stored as glycogen will lead to them being converted to fats.
Glycogen is more than a simple fuel store, acting as a regulator of many key cell-signalling pathways related to promoting the oxidative phenotype, insulin sensitivity, contractile processes, protein degradation, and autophagic processes. In endurance-trained athletes, both intra-myofibrillar and sub-sarcolemmal glycogen stores are greater in type I fibres compared with type II fibres, while inter-myofibrillar glycogen storage is greater in type II fibres.
The ability of athletes to train day after day depends in large part on the adequate restoration of muscle glycogen stores, which requires the consumption of sufficient dietary carbohydrates and ample time. In the early post-exercise period (0-4 hours), glycogen depletion provides a strong drive for its own resynthesis, with the provision of CHO (~1 g/kg body mass) optimising this process. During the later phase of recovery (4-24 hours), CHO intake should meet the anticipated fuel needs of the training/competition, with the type, form, and pattern of intake being less important than total intake.
It is widely accepted that endurance exercise requires a sufficient exogenous amount of CHO to postpone the onset of fatigue; when the CHO quantity is inadequate, performance is impaired. For exercise lasting up to 2.5 hours, modern reviews recommend CHO intake of up to 60 g·h−1, and up to 90 g·h−1 when exercise exceeds 2.5 hours.
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CHO recommendations for diabetics
Carbohydrates (CHO) are one of three primary macronutrients that provide energy, along with fats and proteins. Carbohydrates are broken down in the body or converted into glucose, which serves as the body's main source of energy. They can also be stored as energy in the form of glycogen or converted to fat, which can be used as a source of energy. While carbohydrates are not essential nutrients, there are benefits to consuming a controlled amount of "good carbs".
For diabetics, the Consistent Carbohydrate Diet (CCHO) can help manage blood sugar levels. The focus of the CCHO diet is to eat the same amount of carbohydrates every day, helping to keep blood sugar or glucose levels stable. The number of carbohydrates consumed per day can vary depending on individual recommendations, but it typically ranges from 50 grams to 185 grams. The CCHO diet has no side effects, unlike some medications for type 2 diabetes, and may even help reduce the need for insulin.
It is important for diabetics to replace high-glycemic-index carbohydrates with low-glycemic-index carbohydrates in mixed meals. This has been shown to significantly benefit glycemic control in people with type 1 and type 2 diabetes. Consistency in the spacing and intake of carbohydrates, as well as regularity in meal consumption, may also help control blood glucose and weight.
When it comes to CHO sources, it is recommended to choose nutrient-dense carbohydrate sources that are high in fibre (at least 14 g of fibre per 1,000 kcal) and minimally processed. Examples of nutrient-dense CHO sources include non-starchy vegetables, fruits, legumes, whole grains, and dairy products with minimal added sugars. Higher intakes of dietary fibre are associated with improved body weight, cholesterol concentrations, and blood pressure, while higher intakes of sugar are linked to weight gain and dental issues.
Additionally, the speed of absorption and digestion of CHO is not always related to the length of the molecule. For example, fructose and galactose are simple and small CHOs that are slowly absorbed when ingested in isolation, while glucose is also a monosaccharide but is digested and absorbed very quickly. Therefore, it is important to consider the type of CHO and how it will affect blood glucose levels, especially for diabetics.
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The difference between simple and complex carbohydrates
Carbohydrates are one of three primary macronutrients that provide energy, along with fats and proteins. They are made up of carbon, hydrogen, and oxygen (CHO). Carbohydrates are not essential nutrients, but they are an efficient source of energy.
There are two types of carbohydrates: simple and complex. Simple carbohydrates are digested quickly and send immediate bursts of glucose (energy) into the bloodstream. They are short molecule chains that are easy for the body to break down. They are found in everything from table sugar to fruit and dairy products. While some of these sugars occur naturally, most of the simple carbs in a typical diet are added to foods. These added sugars provide calories but lack vitamins, minerals, and fiber and can lead to weight gain and health problems like heart disease.
Complex carbohydrates, on the other hand, are digested more slowly and release glucose into the bloodstream gradually. They are longer chains of sugar molecules that take longer to break down. They are found in whole grains and vegetables like sweet potatoes, legumes, beans, lentils, and dried peas. Complex carbs are higher in fiber and more filling, making them a good option for weight control and managing blood sugar spikes. They are also packed with more nutrients, including potassium, magnesium, and selenium.
Simple carbs have a basic chemical structure and are either monosaccharides, comprising a single sugar molecule, or disaccharides, which have two simple sugars linked together. They are easily broken down by enzymes in the small intestine before entering the bloodstream. Any sugar that isn't used right away is stored as fat, which is why consuming foods with high added sugar content can lead to weight gain.
Complex carbs, due to their longer chains, take longer to digest and provide a more sustained source of energy. They are ideal for people with type 2 diabetes as they help manage blood sugar spikes after meals. Additionally, the fiber in complex carbs promotes bowel regularity and helps control cholesterol.
While some weight loss programs discourage carbohydrate consumption, the key is finding the right carbs rather than avoiding them completely. The Institute of Medicine recommends a minimum daily intake of 130 grams of carbohydrates for adults. Other sources suggest that carbohydrates should comprise 40-75% of daily caloric intake.
It is important to note that an extreme diet with more than 70% carbohydrates is unhealthy. A consistent carbohydrate diet (CCHO diet) can help diabetics maintain steady blood sugar levels. Additionally, during endurance exercises, sufficient CHO intake is important to postpone the onset of fatigue.
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Frequently asked questions
'Cho type' refers to an individual's blood type as defined by the ABO blood group system. This classification is important as it can influence dietary recommendations and lifestyle choices.
You can determine your blood type through a simple blood test, often offered as part of a routine health check or available upon request from your healthcare provider.
Each blood type is associated with specific dietary recommendations that can optimize health and energy levels. For example, those with type A blood tend to do well with a plant-based diet, while type B individuals may benefit from a balanced diet that includes lean meats.
According to various sources and studies, it appears that individuals with type O blood make up the majority when it comes to specific dietary preferences and requirements. This is likely due to the traits associated with type O blood, such as a higher prevalence of certain digestive issues and a tendency to thrive on lean proteins and intense physical activity. As such, many dietary plans and recommendations are tailored to suit the needs of those with type O blood.
