and weak, and you will be more prone to injuries. The contained energy is expressed in calories. There are 9 calories per gram in fat and there are about 4 calories per gram in proteins and carbohydrates . Carbohydrates are the main source of energy for the body. A high-carbohydrate diet increases stores of glycogen, the energy for muscles, and improves overall athleticperformance. The bulk of the day's calories--60% to 70%--should come from carbohydrates such as bread, cereal, grains, pasta, vegetables, and fruit.Different carbohydrate foods can affect your energy level in different ways. Digestion rates are expressed as a "glycemic index." Foods with a high glycemic index release energy into the bloodstream rapidly, while foods with a moderate or low glycemic index release their energy more slowly . However, beware of the old idea that simple sugars are always digested rapidly and cause wide swings in blood sugar, and that all complex carbohydrates like bread are digested more slowly and don't cause blood sugar fluctuations. This turned out to be wrong. If you exercise for longer than an hour, you can begin to deplete your muscles of glycogen. By consuming 30 to 75 grams per hour of high-glycemic-index carbohydrate in liquid or solid form when you exercise, you can minimize this effect. This energy is mostly used for muscle movement and digestion of food. Some sources of carbohydrates are : grains, fruits, vegetables, and anything else that grows out of the ground. The energy in carbohydrates is almost instantly digested. This results in a quick rise in blood sugar which is soon followed by a drop in blood sugar which is interpreted by the body as a craving for more sugars. After a long workout or competition, your depleted muscle glycogen stores must be replenished, especially if you will be exercising again within the next 8 hours. Eat at least 50 grams of high-glycemic-index carbohydrate just after exercise, and ...
