Carbohydrate Intake

People who are in training and for that matter, pretty much all of us should make sure our carbohydrate intake is adequate for our daily needs. Most of us do not get enough simple carbohydrates that are easily provided from starchy foods. If you remember your basic biology classes from Middle School, you probably know that a carbohydrate is a compound composed of carbon, hydrogen, and oxygen, and sucrose and glucose are the ones that most people have the most familiarity with. (Sucrose is what we refer to as sugar. Glucose, also a sugar, is obtained in the body.)

A common misconception has it that eating too many starches can make you fat. Well, that's not entirely untrue, but what make you fat is not the starches. Gaining fat is simply a matter of taking in more calories than you use during the course of the day. The body stores the excess energy as fat in fat cells and removes it from the fat cells when it needs the extra energy. (This process is part of a survival mechanism. Most people living in developed countries do not need it.)

Athletes, however, should be more concerned with carbohydrate intake than the rest of us. The sedentary lifestyle in the West does not demand much of our bodies, and most of us can safely lower the amount of food we eat with no ill effects. But if we take the advice and get out more, we must make sure our carbohydrate intake is enough to supply our bodies with the energy that it needs.

It has been said many times before, and it should not need repeated that at least half of your daily calories should come from carbohydrates. If you start working out more, it is best to increase this amount slightly or, if your caloric needs expand due to increased activity, just add slightly more calories.

Of course, if your goal is to lose weight on an exercise program, your overall caloric intake, including carbohydrates should be less than you are expending so the body will get some of its energy from the stored fat cells.

But how can you ensure optimal carbohydrate levels before a big event? Perhaps a game, you're running a maratohon, or you simply plan to take a long hike through the woods? Well, if you know you will be exerting yourself, the best plan is to eat a dinner rich in carbohydrates that night before and make sure you get plenty of rest. The extra carbohydrate intake will be processed in the body while you are sleeping and will be made available when it is needed.

If the simple carbohydrates you get from starches are not enough to keep you going or you need a quick boost you can turn to sources of complex carbohydrates such as fruit or soda. They'll at least keep you going until the meal you ate the night before kicks in. The full nights sleep after the extra carbohydrate intake will make sure that your energy level stays high.

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Carbohydrate intake