SPN Ch 3: Carbohydrates Part 1

Lesson Overview

This week’s lesson emphasizes the importance of carbohydrates as athletes’ primary energy source. It highlights the role of carbohydrates in maintaining training intensity, preventing muscle breakdown, and aiding in hydration. The chapter cautions against low-carb fad diets and explains how to identify them. It recommends that athletes consume a significant portion of their total calorie intake from carbohydrates and provides specific carbohydrate needs for different sports and positions. The chapter also discusses the importance of considering the type of carbohydrates consumed, the timing of consumption, and the amount consumed. It compares nutrient-rich carbohydrates to processed carbohydrates and explains the differences in vitamin, mineral, and fiber content.

Learning Objectives

1. Understand carbohydrates’ role as the primary energy source for the body, brain, and nervous system.
2. Recognize the consequences of low carbohydrate intake for athletes, including low energy levels, muscle loss, limited strength gain, poor stamina, reduced decision-making ability, and increased injury risk.
3. Identify and avoid low-carb fad diets that restrict carbohydrate intake and lack necessary nutrients for overall health and athletic performance.
4. Determine the recommended carbohydrate intake as an athlete, with carbohydrates comprising the largest portion of total calories consumed.
5. Recognize that carbohydrate needs vary based on factors such as sport, position, season of competition, activity level, height, weight, sex, age, and body composition goals.
6. Utilize the Critical Reload Nutrition Calculator to determine individual calorie and carbohydrate needs for sports.
7. Understand the importance of considering the type, timing, and amount of carbohydrates consumed for optimal performance.
8. Differentiate between nutrient-rich carbohydrates (fruit, vegetables, rice, beans, whole grains) and processed carbohydrates (white bread, potato chips, fruit juice, ice cream, doughnuts, candy) based on their vitamin, mineral, and fiber content.

Key Terms

1. Carbohydrates: Organic compounds made up of carbon, hydrogen, and oxygen that serve as the primary source of energy for the body, brain, and nervous system.
2. Fad diets: Diet plans that gain popularity quickly, often promising rapid weight loss, but may lack essential nutrients and focus solely on appearance rather than overall health and performance.
3. Low-Carb Diets: Dietary approaches that significantly restrict carbohydrate intake, typically limiting it to 30-50 grams per day, leading to potential negative effects on energy levels and athletic performance.
4. No-Carb Diets: Dietary plans that eliminate all carbohydrate-rich foods, including bread, pasta, potatoes, rice, and fruit, can harm overall health and athletic performance.
5. Vitamin: Essential organic compounds the body needs in small quantities to maintain proper functioning, growth, and development.
6. Mineral: Inorganic substances are required by the body for various physiological functions, such as bone formation, nerve function, and enzyme regulation.
7. Fiber: A type of carbohydrate found in plant-based foods that aid in digestion, promotes bowel health, and helps control blood sugar levels.
8. Processed carbohydrates: Carbohydrate-rich foods that have undergone significant refining, stripping them of essential nutrients like vitamins, minerals, and fiber.
9. Nutrient-rich carbohydrates: Carbohydrate sources, such as fruits, vegetables, beans, and whole grains, contain various vitamins, minerals, and fiber, offering numerous health benefits.

References

1. Clark, N. (2015). Low Carb Diet for Athletes. NASM Blog. Retrieved from https://blog.nasm.org/low-carb-diet-for-athletes
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3. Bytomski JR. Fueling for Performance. Sports Health. 2018 Jan/Feb;10(1):47-53. doi: 10.1177/1941738117743913. Epub 2017 Nov 27. PMID: 29173121; PMCID: PMC5753973.
4. Harvard T.H. Chan School of Public Health. Carbohydrates. The Nutrition Source. Retrieved from https://www.hsph.harvard.edu/nutritionsource/carbohydrates/
5. Jéquier E. Carbohydrates as a source of energy. Am J Clin Nutr. 1994 Mar;59(3 Suppl):682S-685S. doi: 10.1093/ajcn/59.3.682S. PMID: 8116550.
6. Kanter M. High-Quality Carbohydrates and Physical Performance: Expert Panel Report. Nutr Today. 2018 Jan;53(1):35-39. doi: 10.1097/NT.0000000000000238. Epub 2017 Oct 21. PMID: 29449746; PMCID: PMC5794245.
7. Oh R, Gilani B, Uppaluri KR. Low Carbohydrate Diet. [Updated 2023 Jan 10]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK537084/
8. Purcell LK; Canadian Paediatric Society, Paediatric Sports and Exercise Medicine Section. Sport nutrition for young athletes. Paediatr Child Health. 2013 Apr;18(4):200-5. doi: 10.1093/pch/18.4.200. PMID: 24421690; PMCID: PMC3805623.
9. Tahreem A, Rakha A, Rabail R, Nazir A, Socol CT, Maerescu CM, Aadil RM. Fad Diets: Facts and Fiction. Front Nutr. 2022 Jul 5;9:960922. doi: 10.3389/fnut.2022.960922. PMID: 35866077; PMCID: PMC9294402.
10. United States Department of Agriculture (USDA). (2012). Food Prices and Food Costs Have Risen. USDA Economic Research Service. Retrieved from https://www.ers.usda.gov/webdocs/publications/44678/19980_eib96.pdf
11. US Anti-Doping Agency. Carbohydrates: The Master Fuel. Retrieved from https://www.usada.org/athletes/substances/nutrition/carbohydrates-the-master-fuel/