On Blast: CHO Intake for Athletic Training
It’s spring and I feel like everyone I know is either training for a muddy buddy, a race of some sort, or a triathlon. The more I visit with these individuals, the more I am surprised by their dietary intake and disdain for our friend, The Carbohydrate (CHO). Let’s focus on aerobic training (biking, swimming, running, etc.). As you increase your ability to efficiently intake and utilize oxygen, your body does the same with burning fat. FACT: you cannot burn fat without fueling the process with a CHO. For chem nerds, think of CHOs as that process’ limiting reagent/factor.
CHO Dietary Intake Endurance Results:
- High-fat diet- maximal endurance time of 57 minutes
- Normal mixed diet- endurance rises to 114 minutes
- High CHO diet– maximal endurance rises to 167 minutes
Verdict: Athletics should consume between 7 – 10g CHO /kg of body weight per day.
1 kg = 2.2 lbs. An athlete weighing 150lbs should consume 477-681 g CHO daily (68.18kg x 7-10g).