GET MOVIN’ WITH CARBS

“Planning what I eat just isn’t possible - I’m lucky I get in a workout, much less cook!”

“I workout almost every day, but I just don’t lose weight.”

If you can identify with either of those statements, then it’s time you thought about carbohydrate counting. As most endurance athletes know, carbohydrates are the main nutrient that the body uses for energy. Eat some carbohydrate, and your blood sugar will rise. Go too long without them and you will start to “crash”. Load up on too many and you’ll see them on your waistline. How do you find that magic balance that keeps you moving without overdoing it? Try counting carbs. It’s easy, just two simple steps.

STEP ONE: KNOW YOUR CARB SOURCES

Carbohydrates are the predominant nutrient in four main food groups:

BREADS/GRAINS

PASTA

FRUITS

VEGETABLES

MILK/YOGURT

1 slice or 1/2 cup

1 small or 1/2 cup

1-1/2 c cooked

1 cup fat free

All of these foods contain about 15 grams of carbohydrate in the serving size listed. The Milk/Yogurt group also contains 8 grams of protein per serving, which is more than double the other groups. Foods that contain more than 3 grams of fat per 15 grams of carb are too high in fat, and need to be considered “fat” sources - not carb.

Sugar is pure carbohydrate - a very concentrated source. One tablespoon of sugar is equal to about 15 grams of carbohydrate. The same is true for sugar equivalents such as honey, corn syrup, maple syrup, and brown sugar. Because sugar is so concentrated, it is often eaten in amounts that can dramatically raise a person’s blood sugar level. For example: 4 Tbs. maple syrup = 53 grams of carb vs. 2 bananas = 54 grams of carb

Foods that are high in protein and/or fat do not raise blood sugar because they do not contain carbohydrate.

STEP 2: DETERMINE CARBOHYDRATE POINTS

Endurance athletes need to eat a diet that is 50 - 60% of calories from carbohydrate. Use this handy guide to estimate your daily calorie/carb needs.

Total Calories Per Day

Carbohydrate grams

Carbohydrate Points

3000

450 grams

30 (28-32)

2500

375

25 (23-27)

2000

300

20 (19-22)

1800

270

18 (16-19)

FIGHTING FATIGUE:

Repeated bouts of exercise over a prolonged time period will deplete glycogen stores unless a high carbohydrate diet is followed. Replenish glycogen stores quickly by eating or drinking a high glycemic index carbohydrate within two hours following a workout.

Calorie Needs: 2000 Carbo points: 20 (19-22)

5:30 am

1-8 oz orange juice or large orange

2 point (1/2 c = 15 grams carb)

2

8:00 am

10:30 am

2 toast with 1 T peanutbutter

banana

1/2 small bagel with FF cream cheese

2 points (1 slc = 15 grams carb)

2 points (1/2 banana = 15 grams)

1 point

5

12:30 PM

Turkey sandwich

    2 wheat bread

    2 oz turkey

1 cup pea soup

Medium apple

1 oz chips (about 12)

2 points (2 for bread)

1-1/2 points

1 point

1 point (extra fat calories unless baked)

5-1/2

5:30 PM

Gatorade sports drink, 16 oz

2

2

6:00 PM

Chicken dinner, 5 oz chicken

1 cup mashed potatotes

1 cup green beans

Large salad, tomatoes, carrots

1 slice wheat bread

0 points - all protein

2 points

½ point

½ point

1 point

4

9:30 PM

3 gingersnap cookies, 1 cup milk

2 points

2

If you’re unsure how many carb points a food is worth, check the label on the product.

Each label lists the amount of carbohydrate per serving. Simply divide the total carbohydrate by 15 to get you carbo point value. With a little practice, carbohydrate counting is easy and the benefits are great! Start today - you’ll feel the difference.

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