The document discusses carbohydrates, their classification, and their importance for athletes. It covers: - The basic structures of carbohydrates including monosaccharides, disaccharides, and polysaccharides. - Classification of carbohydrates as simple or complex and types of dietary and functional fiber. - Artificial sweeteners and their classification as nutritive or non-nutritive. - The importance of carbohydrates as an energy source for athletes at rest and during exercise, and guidelines for carbohydrate intake before, during, and after athletic competitions.

1. CarbohydratesUnit 3Stacey Day, MS, RD, LDN

2. Explain the basic structure and classification of carbohydrates

3. CHO ClassificationSimple CHOsSimple sugarsMonosaccharidesDisaccharidesComplex CHOsOligosaccharidesPolysaccharidesPhotos © Photodisc

4. Other PolysaccharidesDietary FiberNondigestiblePlant sourcesSoluble versus insolubleFunctional FiberNondigestibleCommercially produced or isolated formDietary + Functional = Total FiberPhoto Courtesy of Renee Comet/ National Cancer Institute

5. Artificial SweetenersClassified as:Non-nutritiveNutritiveGenerally sweeter than sucroseMust have FDA approvalHave “GRAS” status

6. Artificial SweetenersAspartameNutraSweetSucraloseSplendaSaccharinSweet ‘n LowAcesulfame-KTagatoseSugar alcohols

7. Importance of CHO in ExerciseServes as an energy source both at rest and during exercise.Becomes sole source of energy during very intense exercise.However, stores of CHOs in body are limited.

8. Importance of CHO in ExerciseBlood glucose levels and the amount of CHO (i.e., glycogen) stored in the muscles can delay fatigue.

9. What should an athlete eat in the days leading up to competition?Well-balanced diet in which 55 to 70% of total calories come from CHOs.Carbohydrate loading?Photo © Digital Stock

10. What should an athlete eat in the hours leading up to competition?0 to 4 hours prior to competitionSmall meal, easily digested, low fiberLow glycemic indexLiquid mealsFruit juicesPhoto © Able Stock

11. What about CHO consumption during competition?Types of CHOsGlucose, glucose polymers, starchesSport nutrition productsGelsBarsDrinksPhoto © Photodisc

12. What about CHO consumption during competition?Amount of CHODepends on rate of utilizationLength of competition~60 grams/hourPhoto © Photodisc

13. How much should an athlete eat after competition?.5 g of CHO/lb:Immediately after2 hours after4 to 6 hours afterPhotos © Photodisc

14. Glycemic Index versus Glycemic LoadGlycemic Index (GI)Glycemic effect of an isolated foodBased on elevation of blood sugar levels two hours after ingestionGlycemic Load (GL)Glycemic effect of the diet (GI x CHO content per serving) x 100 How useful are GI and GL in sport?