Carbohydrate Goals

Carbohydrate is the primary fuel that powers high intensity (>70% VO2max) exercise. Maintaining an adequate intake of carbohydrate on a consistent basis is essential for quality performance in both cross country skiing and ice hockey. Even though these two sports are very different, both rely on carbohydrate as a predominant fuel. Carbohydrate stores (liver and muscle glycogen) are relatively small and muscle glycogen depletion is common following hard training and competition in both sports. Muscle glycogen depletion is one factor causing fatigue and decreased ability to exercise at high intensity. These athletes will benefit from nutrition practices that optimize the amount of carbohydrate available for muscle work, especially late in training sessions or competitions.

Carbohydrate recommendations are most meaningful when made relative to sport, training volume, and body weight (grams carbohydrate per kilograms body weight).

Carbohydrate Recommendations

Muscle Glycogen Replacement

Who? How Much?
Individuals who exercise regularly
4.5 - 6.0
CHO g/kg BW/day
Intermittent, power, strength or sprint sports
 		5 or more
CHO g/kg BW/day
Endurance sports (aerobic training
>90 minutes a day most days of the week)		 8 - 10
CHO g/kg BW/day

What about female cross country skiers or ice hockey players? Most research on carbohydrate recommendations for endurance athletes has been based on male subjects. Lower recommendations for carbohydrate (g/kg BW) intake in females may be appropriate because research based on female endurance runners indicates that females utilize less carbohydrate and more fat than males at any given intensity of endurance running. Also, overemphasis on carbohydrate can jeopardize an athlete's ability to meet protein and other nutrient requirements. Research has not been done specifically on carbohydrate needs of female athletes in intermittent activity sports, such as ice hockey players. Fuel Movement and Sport: Gender contains more information on this topic.

Carbohydrate Considerations

Ice Hockey

  • High Intensity, intermittent activity.
  • Fast twitch muscle fibers (highly glycolytic) are primarily recruited.
  • Muscle depletion in thigh muscles can occur following 30 minutes of intense activity.
  • Rate of muscle glycogen repletion in subjects who are fed carbohydrate after high intensity, intermittent activity may be faster than muscle glycogen repletion after continuous activity.

Cross-Country Skiing

  • Prolonged, continuous, moderate to intense activity.
  • Recommendations for prolonged endurance exercise:
    • Pre-exercise: 1-4 grams carbohydrate/kg body weight 1-4 hours before exercise.
    • During exercise: 30-60 grams carbohydrate per hour.
    • Recovery: 0.7-1.5 grams carbohydrate/kg body weight every two hours for the initial six hours post-exercise. Start carbohydrate repletion immediately after cessation of prolonged, intense exercise.

Where is Carbohydrate in Food?

Look at the Food Guide Pyramid to find the food groups that contain carbohydrate.

 

What does 500 grams of carbohydrate look like in food?

Food

Amount

Carbohydrate (grams)
Corn flakes 2 cups 52
1% milk 2 cups 23
Yogurt 1 cup 42
Orange Juice 1 cup 27
Banana 1 med 27
Bagel 1 med 38
Jam 1 Tbsp 13
Bread 2 slices 24
Potato, baked 1 med 51
Pasta 3 cups 119
Broccoli, cooked 1 cup 10
Carrot 1 med 7
Graham crackers 2 squares 11
Pizza, cheese 2 slices 41
Chocolate chip cookie 1 med 18
  Total: 503

 


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