Cabohydrates

Carbohydrates are sugar molecules, and are composed of carbon, hydrogen, and oxygen. These sugar molecules when linked together, make up starches and fibers. Carbohydrates are turned into several different forms after they've been eaten. They are stored as glycogen in the liver and muscles. Another form of carbohydrates is glucose. This form of carbohydrates circulates through the blood system. Glycogen stored in the muscles and liver, provide some of the energy expended when exercising, like running, and hold off fatigue. Only a certain amount of glycogen can be stored in the muscles, and as long as the activity isn't longer than 90 minutes, and very intense, then the amount already stored can sustain the runner for their workout.

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.


Picture of Complex Carbohydrates


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