Carbohydrates are organic compounds made up of carbon, hydrogen, and oxygen. They are classified as monosaccharides, disaccharides, and polysaccharides depending on their sugar unit composition. Monosaccharides like glucose are simple sugars, while starches and fibers are complex polysaccharides. Carbohydrates are the body's primary source of energy, providing 4 calories per gram. Athletes require higher carbohydrate intake to fuel intense exercise. Pre-exercise meals should consist of complex carbs for steady energy release, while simple carbs aid recovery after exercise. Maintaining adequate daily carb intake helps prevent ketosis and supports fat metabolism.

1. Carbohydrates

2. INTRODUCTION
• General names for carbohydrates include
sugars, starches, saccharides, and
polysaccharides.
 The term saccharide is derived from the Latin
word " sacchararum" from the sweet taste of
sugars.
 The name "carbohydrate" means a "hydrate
of carbon.“

3. • Carbohydrates are organic compounds made up of Carbon,
Hydrogen and Oxygen.
• Carbohydrates are a major source of energy and provide
4kcal per gram. (17 kJ)
• Carbohydrates are found in abundance in plant foods.
• There are three types of carbohydrates -
monosaccharides, disaccharides and
polysaccharides.

4. • Monosaccharides contain a single unit;
eg. glucose
• disaccharides contain two sugar units;
eg.galactose
• polysaccharides contain many sugar units as in
polymers ‐ most contain glucose as the
monosaccharide unit.
eg.starch

5. Monosaccharides
single units of sugars
• Glucose
• Fructose
• Galactose

6. Disaccharides
• Disaccharides are when two
monosaccharides are combined together .
• Examples
• maltose (glucose + glucose),
• lactose (glucose + galactose)
• sucrose (glucose + fructose).

7. • Simple sugars (mono and disaccharides) are
found in
• fruits (in the form of sucrose, glucose and
fructose),
• milk (in the form of lactose)
– Simple Carbohydrates
• Glucose: Blood
• Fructose: Fruit
• Galactose: Milk
• Sucroce: Table sugar

8. Polysaccharides
• Polysaccharides are more than two units of
monosaccharides joined together. These are
starches and fibre (cellulose).
• These are also called complex sugars and are
found in whole grain cereals, rice, oats,
potatoes, bread, legumes, corn and flour.

9. Complex Carbohydrates
• Starches are complex
carbohydrates that are made up
of many units of glucose or other
sugars, which form long chains.
These chains must be broken
down by the body into single
units of glucose before they can
be used. Starches take longer
than sugars to be broken down
into glucose. Starches provide
energy to the body over longer
periods than do simple sugars.
Breads, cereals, pasta, and
potatoes contain starch.
• Dietary Fiber is another complex
carbohydrate, which comes from
non-digestible part of plants.
There two types of dietary fiber:
soluble and insoluble. Soluble
fiber combines with waste and
other substances to assist in
their removal from the body.
(Found in: oat bran, beans,
apples, carrots, and other
vegetables). Insoluble fiber
absorbs water and helps to
provide needed bulk to the diet.
(Found in: whole grains and the
skins and seeds of fruits and
vegetables).

10. Available carbohydrates
and
Non-available carbohydrates

11. • cellulose and other large carbohydrate
molecules cannot be digested in the human
digestive tract, and are termed as fibre or
non-available carbohydrates.
• Sugars and starches can be digested and
utilized for various bodily functions, hence are
known as available carbohydrates.

12. • Diets rich in complex carbohydrates are healthier
than low-fibre diets based on refined and
processed food.
• Fibre is present in whole grain cereals (whole
wheat atta), whole pulses, green leafy vegetables,
peas, carrot, beans and other vegetables, fruits
like guava, apple, orange, pineapple etc.

13. ketosis
• Carbohydrates are essential in the diet to prevent ketosis.
• according ICMR (2020) RDA/minimum requirement for
carbohydrate is 130 g/day
• at least 50-100g of carbohydrate per day to avoid ketosis
• Carbohydrates are essential for complete oxidation of fat and
avoidance of excessive production of ketone bodies.
• Some ketone bodies are used by muscle and other tissues for
energy, but when produced in excess they accumulate in blood and
cause ketosis (disturbance of normal acid- base balance).

14. • Carbohydrates provide energy needed by the body
(1g provides 4 Kcal);
• Carbohydrates are main source of energy for the
nervous system, brain and red blood cells;
• These spare proteins for their important functions (if
enough carbohydrates are not available, proteins are
used for energy-giving);
• Carbohydrates enable proper utilization of fat by
providing substrates for fat metabolism.

15. CARBOHYDRATES IN SPORTS
• For athletes engaging in strength-sports
(wrestling, boxing, judo etc.) 55% of total calories
should be provided by carbohydrate sources.
• Endurance sports like running, swimming,
football, hockey and other similar type of sports
60-70% of calories should be derived from
carbohydrates in the diet.
• Before competition, complex carbohydrates
should be taken

16. CARBOHYDRATES IN EXERCISE
• consuming simple sugars prior to exercise (<1
hour) should be discouraged as it may increase
insulin levels which in turn increases carbohydrate
metabolism resulting in low blood glucose levels
during exercise.
• This induces early fatigue and light-headedness
due to hypoglycaemia.
• Excessive intake of highly concentrated sugars,
such as candy and soft drinks in a short period of
time can also result in cramps and bloating.

17. complex carbohydrate foods are preferred as pre-exercise
carbohydrate sources.
simple carbohydrate foods are the best sources of energy
replacement after strenuous exercises
pre-exercise meals should be consumed about 4 to 6 hours
before exercise ( 4 hours for carbohydrates to be digested )
A light carbohydrate and protein snack 30 to 60 min prior to
exercise (e.g., 50 g of carbohydrate and 5 to 10 g of protein)
serves to increase carbohydrate availability
High sugar foods must be avoided to prevent insulin rush
that results in early fatigue, cramping, dehydration, nausea and
diarrhoea.

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