consume a total of at least 100 grams of high-glycemic-index carbohydrate in the first 4 hours afterward. Moderate-glycemic-index foods may be added for the next 18 to 20 hours, with a goal of consuming at least 600 grams of carbohydrate during the 24 hours after an intense workout or competition. This sugar low may also result in fatigue, dizziness, nervousness, and headache.However, not all carbohydrates do this. Most fruits, vegetables, legumes, and whole grains are digested more slowly. Oatmeal is an excellent choice for an inexpensive carbohydrate-rich breakfast. Fat is definitely an important energy source, particularly for athletes involved in prolonged, low-intensity activity. (For high-intensity, short-term activity, carbohydrate is the primary fuel source.) About 20% of the calories in a performance-enhancing diet should come from fat (1), most of it unsaturated fat like vegetable and fish oils. Fats, which are lipids, are the source of energy that is the most concentrated. Fats produce more that twice the amount of energy that is in carbohydrates or proteins. Besides having a high concentration of energy, fat acts as a carrier for the fat soluble vitamins, A, D, E, and K. Also, by helping in the absorption of vitamin D, fats help make calcium available to various body tissues, in particular, the bones and teeth. Another function of fat is to convert carotene to vitamin A. Fat also helps keep organs in place by surrounding them in a layer of fat. Fat also surrounds the body in a layer that preserves body temperature and keeps us warm. One other function of fat is to slow the production of hydrochloric acid thereby slowing down digestion and making food last longer. Some sources of fats are meats and nuts as well as just plain oils and fats. Protein plays a minor role in energy production, contributing only 5% to 10% of the energy used during prolonged exercise. Although the current rec...
