Carbohydrates: Fuel of Choice
Sports
Nutrition
Carbohydrate is the high-octane fuel for
exercise and should provide at least 55
percent of an athlete's toal daily calories.
To get a bit more technical, you should
consume approximately 3.0 to 4.5 grams of
carbohydrate per pound of body weight.
where do you fit in? ►
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Common High-Carb Foods |
Carbohydrate Grams |
Medium baked potato
Medium bagel
1 cup rice
1 cup low-fat, flavored yogurt
Power bars
1 cup beans
1 cup pasta (cooked)
Banana
Glass of OJ. (8 oz.)
1 cup cereal (ready to eat)
1 cup oatmeal
Granola bar
2 slices whole-wheat bread
2 fig cookies
10 crackers
1 oz. pretzels
1 cup low-fat yogurt (plain)
1/2 cup corn
1 cup low-fat milk
1/2 cup peas |
51
45
44
43
42
4L
40
27
26
25
25
25
23
23
21
21
18
17
12
11 |
Note that
the carbohydrate grams are calculated for
serving sizes that are commonly
eaten, not the standard single serving sizes
frequently listed throughout the book and
within the new Dietary Guidelines.
Recommended Daily Protein
Sports Nutrition
View a chart and some examples of what your
daily protein intake should be.
► MORE
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