Define Carbohydrate Requirements for Physical Fitness?
Carbohydrate is the primary fuel for high intensity exercise, Increased intake of carbohydrate on a consistent basis enables endurance athletes to undertake more training with less fatigue. Because carbohydrate stores (liver and muscle glycogen) are relatively small and muscle glycogen depletes after hard training and competition.
This leads to fatigue and decreases the ability to exercise at high intensity. Therefore, it is essential to have sufficient stores of glycogen before competition and to replenish glycogen ‘stores to pre-exercise values within 24 hours. The research has shown that higher carbohydrate intake, exercise times to exhaustion increases. Thus, the endurance capacity of an athlete is enhanced.
Carbohydrates also provide ample amount of substrates for fatty acid oxidation. How much of energy should come from carbohydrates again depends upon the type of exercise. Carbohydrate requirements may range from 55% in an average training diet to up to 70% of total energy intake for endurance athletes. They yield more energy per unit of oxygen consumed than fats.
The type of carbohydrate consumed also affects the fuel stores and the overall nutritional status. You already know that carbohydrates can be classified as - simple and complex. Simple sugars occur naturally in fruits, vegetables, honey, milk and other foods, as well as, in a refined state, such as table sugar or sucrose. Complex carbohydrates are a complex chain-like structure of many simple sugar units like starches and dietary fibre as found in cereals, grains, fruits, vegetables and foods such as noodles, potatoes etc.
Complex carbohydrates should constitute a chunk of total carbohydrates consumed; a variety of fruits, vegetables and grains should be consumed. Whole-grain breads and cereals, peas, fruits and vegetables are generally low in fat, contain no cholesterol and are rich in fibre, which facilitates proper bowel function and can reduce symptoms of chronic constipation. In addition to this, these are generally good sources of vitamins and minerals. Simple sugars in moderation can be taken to add to energy levels needed for large fuel stores.