An average teenager should get 40-60% of their daily calories from carbohydrates. A long distance runner, however, should be eating a little more carbs than those who don't run because they need the extra energy for those long runs. Adult runners are recommended to have 50-65% of their diet to be carbs, but since teenagers may not run as long, they might not need as much.
People, and especially athletes, should be eating complex carbohydrates, not simple carbohydrates. One difference between the two is that simple carbohydrates are associated with several different diseases and should not be eaten in excess, while complex carbohydrates are high in fiber, and actually improve digestion and stabilize blood sugar levels. Some examples of simple carbohydrates are: sodas, white flour, candy, fruit juice, and table sugar. Examples of complex carbohydrates are: fruits (apples, strawberries, oranges), veggies (spinach, cucumbers, broccoli), brown rice, and oatmeal. Complex carbohydrates help to keep blood sugar levels from spiking, and helps fuel a runner for their long run.
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Picture of Complex Carbohydrates
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Picture of Simple Carbohydrates
http://www.therunningadvisor.com/Sports_Nutrition.html
http://www.howtothinkthin.com/instincts2.htm
http://www.halhigdon.com/Articles/Diet.htm
http://www.runnersworld.com/channel/0,,s6-242-0-0-0,00.html
http://www.coolrunning.com/engine/2/2_1/162.shtml
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