Nutrition Challenge Lesson 2: CarbohydratesPresented by: Dana Kennedy, RDN LDN

Jessica Quinn, RDN LDN

What You Will Learn: Carbohydrates: What are they and what do they do for us?

Types of Carbohydrates: Simple & Complex

Carbohydrate Metabolism

Carbohydrates as Fuel

Sources of Carbohydrate: (Hate to tell you, but it’s everything but MEAT!)

Dietary Guidelines for Carbohydrates

Timing of Carbohydrates: Pre- and Post-Workout recommendations

Carbohydrate Defined: “An essential macronutrient that provides the most desirable form of

energy for your body in the form of glucose.”

Functions as the “ideal nutrient,” as eating adequate amounts daily ensures that your body has access to enough glucose to function properly.

Feeds the brain and the nervous system.

Provides energy– 4 calories per gram.

Types of Carbohydrate Simple Carbohydrates

Also known as sugar. Tend to be higher in calories, and lower in nutritional value

(*want to limit these as much as possible*) The quickest source of energy, very rapidly digested.

Complex Carbohydrates Also known a dietary starch. Often rich in fiber, i.e. satisfying and health-promoting. High in vitamins and minerals

Carbohydrate Metabolism Your body breaks down carbohydrates into glucose (sugar) for energy.

Glycogen, a large molecule produced in the liver, is the main storage form of glucose.

Glycogen is stored in the liver and muscles for rest and exercise. Muscle glycogen represents the major source of carbohydrate in the body,

followed by liver glycogen, and lastly blood glucose.

Glycogen can be depleted in 24 hours if no carbohydrates are consumed, hence the reason why low/very low carbohydrate diets are not recommended for optimal performance.

How Are Our Bodies Fueled?At rest, the body uses CARBOHYDRATES and

FATS for energy.

Protein provides LITTLE ENERGY for cellular activity.

During moderate to severe muscular effort, the body relies mostly on CARBOHYDRATE for fuel.

Sources of CarbohydrateStarches Fruits Vegetables Milk Meat Sports

drinks/gels/bars

Rice Apples Baked beans Ice milk Kidney beans

Gatorade

Ready-to-eat cereal

Bananas Corn Rice milk Navy beans Power Ade

Granola Blueberries Green peas Skim milk Split peas Power Bar

Oatmeal Cantaloupe Potatoes Soy milk Lentils Clif Bar

Crackers Oranges Winter squash

Yogurt Chestnuts

Pasta Peaches Sweet potatoes

Bread Pineapple

Sources of Carbohydrate Cont’d: Carbohydrates are in basically everything BUT meat– the table on the

previous slide shows some examples of carbohydrate-containing foods, not all.

Because the protein content in dried beans and peas is comparable to meat, these may be listed in the meat group.

Dietary Guidelines for Carbohydrates The USDA recommends 45-65% of total calories should come from

carbohydrates.

Choose fiber-rich fruits, vegetables, and whole grains often.

Choose and prepare foods and beverages with little added sugars or caloric sweeteners.

The many names of added sugars...*Limit as much as possible*Agave nectar Barbados sugar Barley Malt Barley malt syrup

Beet sugar Brown sugar Buttered syrup Cane juice

Cane juice crystals Cane sugar Caramel Carob syrup

Castor sugar Coconut palm sugar Coconut sugar Corn syrup

Confectioner’s sugar Dextrin Dextrose Fructose

Glucose Honey HFCS Maltose Maltol

Molasses Mannose Saccharose Sucrose

Timing of Carbohydrates: Pre & Post-Workout RecommendationsPre-Workout Recommendations:

Consuming a carbohydrate-rich meal/snack within 1 to 4 hours before exercise helps to:

1. Restore liver glycogen (especially for A.M. exercise) Glycogen stores deplete after sleeping/fasting for 8 hours.

2. Increase muscle glycogen stores.3. Prevent hunger.4. Give a psychological boost.

Timing of Carbohydrates: Pre & Post-Workout RecommendationsBe cautious with complex carbohydrate intake pre-

workout (1 to 2 hours before intense exercise): Higher in fiber content therefore may cause GI distress.More slowly digested, therefore try not to consume within 1-

2 hrs. pre-workout.Each individual responds differently– listen to your body and

you will learn what works best for you!

Timing of Carbohydrates: Pre & Post-Workout Recommendations

See article under “Additional Resources”

on the Nutrition Challenge website for good examples of pre-workout

meals/snacks!

Timing of Carbohydrates: Pre & Post-Workout RecommendationsPost-Workout Recommendations:

Pair a good source of carbohydrate with a good source of protein, up to 2 hours post-workout.

Optimal intake occurs within 1-hour of exercise.

Timing of Carbohydrates: Pre & Post-Workout RecommendationsSome post-workout meals/snack recommendations:

Egg white & spinach omeletteBowl of cereal with milkSalmon w/ baked sweet potato and a saladTuna fish on whole wheat crackersDried fruit and nutsWhole grain bagel with almond or peanut butterHummus with a whole grain pitaChicken stir-fry with white rice

Timing of Carbohydrates: Pre & Post-Workout RecommendationsIf you go the protein shake route…

Make sure to include a source of carbohydrate with it such as: Banana (frozen banana blended w/ a shake is YUM!)½ cup dry oats (again, could blend this in w/ shake!)Slice of toast w/ butter and jelly1/3 cup granola and yogurt

We hope you enjoyed Lesson #2 on

Have A Great Week!!

References www.livestrong.com

www.Nutritionmd.org

www.health.gov

http://www.sugarscience.org/