Carbohydrate Response Paper

People who exercise more will have different diets to those who do not exercise. Carbohydrates are very important for athletes as it provides fuel. Carbohydrate is stored as glycogen in the liver and muscles, and released when needed during exercise. It is easily broken down to provide energy. The other source of energy is fat, but this cannot be converted into energy as quickly as glycogen.

The concept of energy intake and expenditure refers to the amount of calories per day that an individual consumes, and is the chemical energy in foods which can be metabolized to produce energy available to the body. As stated before energy is obtained from the foods we eat and is used to support an individual’s Basal Metabolic Rate, energy is measured in calories or joules as both units are very small they are multiplied by 1,000 and referred to as kilocalories. Different foods provide us with different amounts of energy, and the potential fuel sources available to exercising muscles are fats – 1 gram fat =9.0kcal = 23kJ,

carbohydrates in the form of sugars and starches, it is digested and circulated through the blood stream as a simple sugar. If the glucose is not used immediately for energy, it will go into storage as glycogen in the liver and muscles. When these glycogen stores are filled, the excess glucose is stored as fat. As exercise continues, and more energy is needed, glycogen breaks down to

Carbohydrates are considered high octane fuels. Carbohydrate give you fuel for heavy weight lifting sessions. Carbohydrates are the leading source of energy for your body. Your body draws on carbohydrates when working out, which is stored as glycogen in the muscles. Glycogen is the product of glucose. It comes from the breakdown of carbohydrates after the digestion of food. Glycogen is stored in the liver and muscle. In the process of an intense weight lifting program your glucose level can deplete quickly. This is why it is a must to consume a proper amount of carbohydrates. If you don’t your body will decrease in the amount of weight you can lift and your endurance. The only way to offset this muscle fatigue is too consume the needed carbohydrates. Your diet should consist of 55 to 65 percent of

As we eat protein, fat and carbohydrates, as the main energy source, carbohydrates or glucose (simple sugar) break down into complex molecules. We need steady supply of glucose in between meals and at times like doing extensive workouts, there is an elevated demand for

This particular article by David Thivel, Laurie Isacco and Pascale Duché focused on the effect of High Intensity Exercise on energy consumption. Ultimately it was a test to see if exercise affected diet and if so in which way. To do this they conducted a study with 15 boys. Girls were excluded to control for the effects of hormones experienced during the menstrual cycle which may affect results.

Overall, all the participants did not meet recommendations for CHO, Vitamin A, D, C, B1, and B6 during training and, in addition, women did not consume the recommendations for PRO, calcium, iron, and zinc.5 Furthermore, during the race 75% of the runners doing the 60- km race fell short on getting the recommend CHO. For the 120-km runners, 3 of the 4 men took in greater than 500 ml/h of fluid, which met recommendations, but only 1 runner took in greater than the recommended CHO during the race (108 g/hr). One major limitation of this study is that the four runners PRO, sodium, and fat intakes weren’t recorded during the 120-km

The dietary requirements of an athlete competing in the summer olympics will largely depend on the event they are taking part in and also the environment in which they are competing. An athlete who is competing in the decathlon event will need a high amount of blood glucose and full glycogen stores in the muscles and liver, to do this they will want to raise the intake of Carbohydrates (CHO) in preparation for the event and lower the intake of protein and fats. Previously, the belief with CHO loading was that there must be a 3-4 depletion phase, with high intensity training with low CHO intake, immediately followed by a loading period of 3-4 days with rest and a high CHO intake. However, today it is known that the depletion phase is not necessary, as 1-4 days of tapering the exercise and consuming a high CHO diet is sufficient in elevating muscle glycogen levels.

An individual engaged in vigorous exercise demands much more energy than a sedentary individual. The supplied energy during a 100 meter sprint or a marathon run comes at a cost, which is the production of ATP (Hill et al.). At the beginning of exercise the body relies on the glycogen stores in muscle that aids in ATP production. Eventually, glucose levels in muscles begin to decrease as the activity continues, it’s also thought that insufficient glucose causes tiredness (Hill et al.) . Glucose must be provided continuously in order to satisfy one’s energy demands. Consequently, glucose is delivered by blood to the muscles. Fatty acids also contribute to the process of generating energy when glucose levels are low, which are broken down to

Carbs are the main source of energy for our bodies. Each gram provides important fuel which must be replenished every day. Muscles store a complex carbohydrate called glycogen, making it readily available to use during exercise. By getting 60% of your calories from carbohydrates, you fill your muscle glycogen stores, preparing your body for the next workout. For elite athletes who train twice a day, carbohydrate intake is encouraged almost right after workouts. For more recreational athletes who train once a day, high-carb foods should be spread out. Reap more benefits by choosing nutrient-rich sources of carbs such as whole grains and fruits which will help with recovery and performance.

Second, carbohydrates act as body fuel. Carbohydrates are the main source of energy for the riders. It is stored in the muscles so that

A highly-debated topic regarding athlete nutrition recently has been the effect of low vs. high carbohydrate diets on athlete performance. While it is common for many athletes to maintain a diet high in carbohydrates, alternative diets are quickly becoming more popular (Nogales‐Gadea et al., 2017). Glycogen is a polysaccharide stored in animal liver and muscle cells that is easily converted to glucose to meet metabolic energy requirements (glycogen, 2017). High muscle glycogen levels are a major contributor to increased athlete performance, and researchers have proven on several occasions that a high-carbohydrate is key to achieving these levels (Dunford, 2006). However, the growing controversy has opened up a new debate on possible alternatives to high-carbohydrate diets with the possibility that these alternatives could provide similar levels of nutrients to endurance athletes. My research will expand on and explore the current beliefs surrounding these types of diets and will explore and possibly confirm the belief that a high protein, low-carbohydrate diet will be sufficient for an endurance athlete.

Athletes from different callings and sports have many differences, but one thing they have in common is the diet that is required for peak performance. The chance an athlete has of being the best at his/her specific sport is a thin line between all the other athletes they are competing against. For them to be successful they will need to make sure their body is performing at its top potential, and to do that the athlete will need to have a diet that keeps them going. The human body is like a machine or vehicle. That machine must have the right kind of fuel to work at its peak. It doesn’t matter what sport an athlete is playing, the nutritional diet is just as important as the workout they are doing. This paper will show and explain a

The results of the comparison between the three protocols (training fasted, training carbohydrate rich breakfast, training fat rich breakfast) showed that RER was significantly higher after consuming a breakfast (carbohydrate breakfast0.88±0.03; fat breakfast 0.76±0.04) when compared to the fasted state (0.81±.02), this can be explained because of an increase of carbohydrate utilization after consuming food. An expected outcome from the study proved that RER was increased by food intake, suggesting a shift of substrate utilization from lipids to carbohydrate (Paoli et al., 2011; Keogh et al., 2007). The RER was highest when consuming a carbohydrate breakfast and lowest when in the fasted state. This was expected as the participants were using more carbohydrates as an energy source proving that training when fasted

It is recommended that before you work out, you should load up on carbohydrates. It is necessary to eat a lot of carbohydrates because they will provide you with the energy you need your workout. The reason that carbohydrates serve as energy is because of how they break down after being eaten. Once you eat carbohydrates your body breaks them down and turns them into glycogen, glucose stored in your liver and in your muscles. As you eat more carbohydrates, your body stores more glycogen, and the more glycogen stored means the more energy available. The reason that carbohydrates are the best source of glycogen is because it provides a much longer lasting and better quality energy than foods high in sugar or fat. When you start to workout