Carbohydrate and protein needs for athletes (and gym rats)

Carbohydrates:

Carbohydrates are essential for optimising performance during sports. Muscles store carbohydrates in the form of glycogen, which is utilised for energy during exercise.

Athletes participating in moderate to high intensity exercise have higher carbohydrate requirements. A diet lacking of adequate carbohydrates can lead to lack of energy during exercise, fatigue and delayed recovery after exercise.

• Foods that contain around 50g carbohydrates include:

• Two medium/large bananas

• Two thick slices of bread

• 500ml fruit juice 150g-160g cooked pasta or rice

• 1 large potato

• 1 large bowl of breakfast cereal

• Three cereal bars

Individuals who engage in light to moderate levels of activity a few times per week, need around 3-5g carbohydrates per kg body weight per day. Individuals who engage in two/three hours intense activity several times per week, need around 5-8g carbohydrates per kg body weight per day. Individuals who engage in three-six hours intense activity several times per week, need around 8-10g carbohydrates per kg body weight per day.

Protein:

Protein is essential for the building and repair of muscle tissue. Protein should be consumed at even distributions every 3-4 hours per day, at amounts of around 20-30g.

An additional 15-25g protein postworkout, can boost replenishment of glycogen stores, reduce muscle soreness and promote muscle growth.

As well as protein, adequate consumption of carbohydrates is very important for muscle growth. If enough protein is consumed without enough carbohydrates then the body will use the protein for energy instead of muscle repair.

Some foods that contain around 20g protein include:

• 1 small chicken breast

• 1 small tin of tuna/salmon

• 2 medium slices of beef/pork

• 3 medium eggs

• 1 large tin baked beans

• 1 pint semi-skimmed milk

The average person needs around 0.8-1.2g protein per kg of body weight. Strength athletes will have a higher protein requirement, of around 1.2-2g protein per kg of body weight.