Nick Krienes

A runner’s diet

Carbs vs Fats

Carbohydrates Primarily source comes from

plants

Small amount comes from

animals (Lactose and

Glycogen)

3 units of Carbs

Monosaccharides

Disaccharides

Polysaccharides

Basic unit of Carbs

3 forms (Glucose, Galactose ,Fructose)

Glucose-Carbs converted to this to be used

Galactose-When combined with glucose they form Lactose

Fructose -Slowest absorbed in bloodstream

Monosaccharides (GGF)

2 Monosaccharides combined is a Disaccharide

Sucrose-Glucose and Fructose combined (Syrup)

Lactose -Glucose and Galactose (Milk)

Maltose-Glucose and Glucose (Barley)

Disaccharides (SLM)

Multiple monosaccharides combined

Starch

-Most important carb to ingest

-Potatoes, wheat, corn, rice

Fiber

-Beneficial in lowering LDL (Bad) cholesterol

-Apples, Bananas, Raspberries, cook Whole Wheat Pasta

Polysaccharides (SF)

Glycogen Storage form of glucose and

carbs

Glucose stored in the muscle

and liver

Body’s main source of

fuel/energy

Oatmeal is a perfect food to

store glycogen

Average healthy athlete diet is 3000 kcal/day

50-55% of calories should be carbs

4kcal/1g

~80% will be stored in the muscles

~15% will be stored in the liver

~5% circulate in the plasma as glucose

Importance of Carbs

Carbs available in muscle immediately

Utilized during high intensity activity

Used faster than fats and proteins

Used primarily so proteins are not

Carbs for Exercise

2-3g/kg BM for Low Intensity Training

3-4/kg BM for Moderate Training

4-6/kg BM for Endurance Training

6-8/kg BM for Competitive Training

8-10/kg BM for Professional Training

BM=Body Mass

How many Carbs?

All carbs are the same

-Fruits are better than baked goods

Carbs cause weight gain

-Carbs increase insulin which increase appetite

Carbs create indigestion

-Gluten is the main component in wheat

Common Misunderstandings

Carbs make you tired

-They increase serotonin

Carbs always raise cholesterol

-Soluble fibers (rich carbs) reduce LDL levels

Carbs do no effect memory

-Low carb diets can effect visuospatial

Misunderstandings Cont.

3 Groups of Fats

Simple- Triglycerides

Compound- Phospholipids

Derived- Triglycerides and Phospholipids combined (Cholesterol)

Fats

Triglyceride- Biggest form of storage

Saturated Fat- Firmer at room temp (Bad)

Unsaturated Fat- Liquid at room temp (Good)

Trans Fat- Increase LDL and decrease HDL

Types of Fat

Fuels body at Low Intensity Training

9kcal/1g

Prevents protein from being used for energy

Cushions internal organs

Assists in warming the body

Fats for Exercise

30% of daily calorie intake

~900-1000 calories

<10% of that should be saturated

Ex: Fast food, hot dogs, cookies

Good choice with <30% calories from fat

Importance for Fats

Saturated and Trans fats are the same

-Trans fats are modified unsaturated fats

Eating fats makes you fat

-High fat low carb diets aid weight loss

Margarine versus natural butter

-Most margarine have processed vegetable oil

Common Misunderstandings

Fats have no correlation with heart disease

-Fats increase risk for cardiovascular disease

If it’s “low fat” it’s healthy

-Amount of fat must be below 30%

Veggie dishes are always healthier

-Some veggie dishes contain lots of fat

Misunderstandings Cont.

Fats

Gives energy for low intensity activities

Stored in adipose cells

More time needed for breakdown

9kcal/1g

Carbs

Gives energy for moderate-high intensity activities

Energy immediately available in muscles

Least amount of time to catabolize

4kcal/1g

Comparing the Two

https://www.youtube.com/watch?v=3ItnxJLAOeY

Marathon Running

-Stage 1=Excitement

-”Glucosed up” meaning full of carbs

-Stage 6= The Wall

-Depleted storage of carbs and glucose

Explanation

-Davis, S. (2014, January 9). Livestrong.com. Retrieved from The best foods to build Glycogen website: http://www.livestrong.com/article/      101449-foods-build-glycogen/

- Iowa State University Human Sciences. (n.d.). Retrieved 2015, from Role of      Carbohydrates website :http://www.extension.iastate.edu/humansciences/content/carbohydrate

References