Nick Krienes
A runner’s diet
Carbohydrates
Primarily source comes from plants
Small amount comes from animals
(Lactose and Glycogen)
3 units of Carbs
Monosaccharides
Disaccharides
Polysaccharides
Monosaccharides (GGF)
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
Disaccharides (SLM)
2 Monosaccharides combined is a Disaccharide
Sucrose-Glucose and Fructose combined (Syrup)
Lactose -Glucose and Galactose (Milk)
Maltose-Glucose and Glucose (Barley)
Polysaccharides (SF)
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
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
Importance of Carbs
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
Carbs for Exercise
Carbs available in muscle immediately
Utilized during high intensity activity
Used faster than fats and proteins
Used primarily so proteins are not
How many Carbs?
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
Common Misunderstandings
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
Misunderstandings Cont.
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
Fats
 3 Groups of Fats
 Simple- Triglycerides
 Compound- Phospholipids
 Derived- Triglycerides and
Phospholipids combined (Cholesterol)
Types of Fat
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
Fats for Exercise
Fuels body at Low Intensity Training
9kcal/1g
Prevents protein from being used for energy
Cushions internal organs
Assists in warming the body
Importance for Fats
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
Common Misunderstandings
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
Misunderstandings Cont.
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
Comparing the Two
Carbs
Fats
Gives energy for moderate-high
intensity activities
Gives energy for low intensity activities
Stored in adipose cells
Energy immediately available in
muscles
More time needed for breakdown
Least amount of time to catabolize
9kcal/1g
4kcal/1g
Marathon Running
https://www.youtube.com/watch?v=3ItnxJLAOeY
Explanation
-Stage 1=Excitement
-”Glucosed up” meaning full of
carbs
-Stage 6= The Wall
-Depleted storage of carbs and
glucose
References
-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