Carbohydrate...

Its Role
This is used as the main energy source in the body especially during high intenisity activity and activity lasting an hour or longer. Carbohydrate is stored in small amounts in the muscles and liver, these stores can become completely depleted after prolonged or strenuous acitivity. For this reason high carbohydrate consumption is often recommended to rowers so they can meet the high energy demands of training and competing. 

Carbohydrates and the Glycaemic Index
Carbohydrates can be split into two groups; simple (sugars) and complex (starch). The Glycaemic Index (GI) is simply a rating scale of 0 - 100 of foods, dependent on their immediate effect on the blood stream. The higher the number the faster the rise in blood sugar. Simple carbohydrates have a higher glyceamix index and are absoped into the blood stream faster. It may be beneficial to consume these just prior to exercise or immediately after to help the replenishment of energy stores in the body. Foods with a lower GI have a comparitively slow effect on blood sugar levels and therefore should be eaten 2 - 3 hours before activity to release energy slowly.

For more information on timing and types of food to eat around training and competition visit the Nutrition in Before, During or After Rowing pages.

Table 1. Examples of High and Low GI foods.

High GI	Low GI
Weetabix	Brown rice
Mashed potato	Honey
White Bread	Bananas
Watermelon	Lentils

Your intake?
Your total carbohydrate intake will depend on the amount of training you're taking part in and your body size. Commonly 55% of energy from carbohydrate is recommended, although recommendations for endurance athletes have been put as high as 70% from carbohydrates. The American College of Sports Medicine (ACSM) recommended that endurance athletes, including rowers intake approximately 60% of their total diet from carbohydrate.

Table 2. Suggested daily amounts dependent on level of activity and body size.

Activity	Recommended Carbohydrate Intake
Daily requirements for 60 - 90 minutes or less of exercise	5 -7 g/kg BM*
Daily requirements for 90 – 120 minutes of exercise	7 – 10 g/kg BM
Daily requirements for an extreme programme: 6 - 8 hours (rowing marathon)	10 – 12+ g/kg BM
Loading recommendations for endurance and ultra endurance events.	7 – 10 g/kg BM

What These Recommendations Might Look Like…

The table below contains a variety of foods that are carbohydrate rich sources. You can use these to develop meals and snacks.

Table 3. Food containing approximately 50g of carbohydrate.

Weetbix	60g (5 biscuits)
Porridge  - made with milk and water	350g (1.3 Cups)
Bread	100g (4 slices of white / 3 wholegrain)
Crumpets	2.5
Muesli Bar	2.5
Rice, boiled	180g (1 cup)
Pasta / noodles, boiled	200g (1.3 cups)
Fruit Crumble	1 cup
Fruit salad	500g (2.5 cups)
Bananas	2 medium
Grapes	350g (2 cups)
Potatoes	350g (3 medium
Baked beans	440g (1 can)
Milk	1 litre
Flavoured milk	560 ml

CLICK HERE FOR PROTEIN AND FAT RECOMMENDATIONS