THE BEST OF NUTRITIONAL WELLNESS - ENDURANCE SPORTS TRAINING

Carbohydrate is the preferred fuel used by the muscles during activity. Glycogen, the storage form of carbohydrate, is found in limited quantities in the liver and muscles. The glycogen stores are depleted during exercise and must be replaced. Immediately after activity the muscles are especially receptive to restoring glycogen.

Carbohydrate consumption should begin withing 15 minutes of stopping exercise to maximize glycogen replacement. Concentrated carbohydrate beverages or juices are desirable choices for immediately after activity since many athletes are not hungry right after exercise. The goal for carbohydrate consumption within the first two hours is half a gram per pound of body weight. Below you will find the approximate carbohydrate content of various low-fat foods.

15 GRAMS PER SERVING

1 cup skim, 1/2% or 1% milk

1/4 cup sherbet or low-fat frozen yogurt

1 slice sandwich bread, 1 toaster waffle

1 medium piece or 1/2 cup canned fruit, or 1/2 cup juice

1/2 cup pasta, cereal, rice and oatmeal

30 GRAMS PER SERVING

1 large breadstick

1 large piece of fruit or 1 cup juice

1/4 cup raisins, or 6 dried apricots

3 fig newtons or 6 graham cracker squares

40 GRAMS PER SERVING

1 cup pinto beans or chili

2 ounces of pretzels

12 ounce can juice

1 medium baked potato

8 ounces low fat fruited yogurt

1 Power Bar

2 pita pocket halves

1 cup RaisinBran or 1/2 cup GrapeNuts

75 GRAMS PER SERVING

1 cup orange juice and a small bagel

1 bowel of cereal, banana, and skim milk

1 cup low fat fruited yogurt

4 graham cracker squares

2 ounces dried fruit and 2 ounces of pretzels

The "Nutrition Facts" food label on packaged foods is another source for carbohydrate content information. In addition to consuming carbohydrate souces that should be consumed after exercise, a protein source should be included to enhance glycogen replacement. A turkey or ham sandwich, cereal and milk, or balanced meal with a lean meat, grains, vegetables, and a low fat dairy sounce would be beneficial.