carbohydrates daily recommendation
Carbohydrates are stored in the body as glycogen, primarily in the liver (approximately 70-100 g in the state of the Fed) and skeletal muscle (about 300-500 g, depending on muscle mass and diet above). These stores are small relative to the rate of utilization of carbohydrates during exercise. Fat and carbohydrates are the main fuels used for energy supply in the exercise. Low-intensity exercise, most of the energy demand can be met by fat oxidation, but the contribution of carbohydrates, and especially muscle glycogen, increases with increasing energy demand. High intensity exercise, almost all energy demand is met by the metabolism of carbohydrates, and oxidation rates of carbohydrate 3-4 g min1 can be sustained for several hours by athletes in training or competition. When the glycogen content of muscles reaching very low levels, the type work must be reduced to a level that can be met by fat oxidation. Repeated sprints also require a lot of muscle glycogen, most of which can be converted to lactate in minutes. Carbohydrate supplies 45% of energy in the typical Western diet: This is equivalent to 200 to 300 g of Day1 for the average sedentary individual, and is the amount necessary to obtain through normal daily activities. Within an hour of intense exercise, up 200 g of carbohydrates can be used, and sufficient carbohydrate must be supplied by the diet to replace the amount used. The replacement of reserves Glycogen is an essential part of the recovery process after exercise, increase if muscle glycogen content is not replaced, the quality of training should be reduced, and the risks of disease and injury. Low muscle glycogen levels are associated with increased cortisol secretion during exercise, with the negative consequences for immune function. Replacing carbohydrates should begin as soon as possible after exercise with carbohydrate foods that are convenient and attractive, and at least 50 – 100 grams of carbohydrates should be consumed within the first 2 recovery. Thereafter, the diet should supply about 5-10 g of carbohydrate per kg body mass, including a mixture of different carbohydrate-rich foods. For athletes who are preparing for competition, reduced training load and the consumption of a diet high carboydrate in recent days, it is recommended: that maximize carbohydrate reserves the body, and must ensure optimum performance, not only in resistance activities, but also in events related to the short duration exercise highintensity and field games with multiple races. The diet high in carbohydrates is recommended for physically active individuals, consistent with the recommendations of various expert committees that a healthy diet is one that is high in carbohydrates (at least 55% of energy) and low in fat (less than 30% of energy). However, where energy consumption is too high or too low, it may be inappropriate to express the requirement of carbohydrate as a fraction of the energy consumption. With a low power total energy, the fraction of carbohydrate in the diet should be high, but the endurance athlete with a high power consumption may be able to tolerate a higher intake fat.
THE ‘KINGSMILL’ BREAKFAST REPORT
