Back9Nutrition; Sports Nutrition designed for Golfers

Carbohydrate

Carbohydrate is the body’s #1 source of energy; it fuels daily living and exercise activity. Because carbohydrate is the body’s #1 source of energy, it digests very quickly and leaves you hungry soon after eating or feeling tired. So…the goal is to choose whole grain/whole wheat foods that contain fiber which slows down digestion and keeps your blood sugar from spiking. Also, adding protein and fat to carbohydrate slows down digestion and helps maintain blood sugar levels.

Carbohydrate is also stored in the muscle and liver; the storage form of carbohydrate is called glycogen; it is what you rely on for energy during long bouts of exercise. You store approximately 300-400 grams (1200-1600 calories) of glycogen in you muscle and about 75-100 grams (300-400 calories) in your liver. Your liver stores help regulate your blood sugar; so after a night of sleep your liver stores are depleted. This is why you need to include good carbohydrate in your breakfast! Your muscle stores are used during exercise which is why you need carbohydrate immediately post-exercise…you need to replenish the glycogen lost or you will not fully recover and will start the next day with less than 100% of your energy stores.

Purpose

Main source of energy for the body

Body’s #1 fuel during exercise

Fuel for brain, nervous system, & red blood cell function

Helps maintain blood sugar levels

Types of Carbohydrates

• Simple: jelly, cookies, sweets, hard candy, honey, fruit

• Complex: bread, oats, pasta, rice, cereals, bagels

How much should be in your diet?

55-70% depending on activity levels with the majority coming from complex carbohydrates

Approximately 6-11 servings / day—very individualized, but athletes should eat at the upper end

Best Choices

• Whole wheat bread / rolls• Whole wheat bagels

• Whole wheat tortillas / wraps• Whole wheat crackers

• Oat-based granola bars• Oatmeal

• Wheat/grain cold cereals• Brown/wild rice

• Multi-grain / wheat pasta• Sweet potato w/skin

What is a Serving?

• 1 slice bread• 1/2 small bagel / muffin

• 6” tortilla • 1/2 cup corn / peas / beans

• 3/4 cup cold cereal• 1/2 cup hot cereal

• 1/2 cup potato• 1/3 cup pasta / rice

• 1 granola bar• 8-10 small crackers

Amy Goodson, MS, RD, CSSD, LD

Sports Dietitian

amy@back9performance.com