3. CARBOHYDRATES
Carbohydrates include not only sugar, but also
the starches that we find in foods, such as
bread, pasta, and rice.
The term “carbohydrate” comes
from the observation that when you
heat sugars, you get carbon and
water (hence, hydrate of carbon)
4. CARBOHYDRATES
Carbohydrate (CHO) is the primary fuel
source for moderate and high-intensity
exercise.
The stored form of CHO in the muscle and liver
is called glycogen, supplies most of this fuel
and can be manipulated through diet and
training.
CHO intake throughout the day, and before
and after training and competition will help to
ensure adequate glycogen stores.
Definition
5. What is Glycogen?
A starch – a long chain of glucose
molecules and the storage form of
glucose in cells.
Muscle glycogen is a major energy
source for muscle contraction and is
only used by the muscle.
Liver glycogen helps maintain blood
glucose, which can be used by the brain
and muscles during exercise.
Glycogen stores are often a limiting
factor for endurance performance.
Once stores are low, the athlete will
fatigue quickly, “hitting the wall”.
6. used immediately to fuel muscle activity
stored in your liver and muscles as
glycogen
muscle glycogen is the primary fuel
source for intense activity (like dancing)
your body can access and deplete muscle
glycogen quickly (within just 90 minutes)
Carbohydrates
BENEFIT
#1: Replenish Muscle Glycogen
Simple sugars
(glucose)
7. FIBERS
BENEFIT #2: Fiber, Fiber, Fiber
Complex
Carbohydrates
Fiber slows digestion, resulting in a slow
and steady release of the simple sugars
mentioned earlier
#3: “Complex” Carbs Supply
Longlasting Energy
whole grains, nuts, seeds, beans, and
legumes, apples, berries
8. #4: “Simple” Carbs
Give A Quick Boost
Since muscle glycogen depletes
quickly, dancers may need access to
an additional burst of energy mid-to-
late rehearsal. Simple carbs lack fiber
and therefore, digest quickly. As a
result, a quicker dose of energy is
provided to your working muscles.
Simple carbs are found in fruit (those
without an edible peel like melon),
sweets, and juices.
9. Grain-based carbohydrates (specifically
when made with whole grains) are incredible
sources of many B vitamins, including
thiamine (B1), niacin (B3), and folate (B9).
Each holds a role in energy production and
cellular metabolism. Gluten-free and carb-
free diets risk low intakes of these essential
nutrients because of the omittance of grains,
pasta, cereal, and bread.
#5: Support a Working
Metabolism
10.
11.
12.
13.
14.
15.
16.
17. The importance of carbohydrates to fuel
performance
Practically communicating carbohydrate
recommendations for daily intake, before,
during, and after training and competition
Every athlete is individual, and to dial in
their carbohydrate needs you need to
consider the recommendations, their
goals and beliefs, and how they respond
to food
KEY TAKEAWAYS
