VIII. évfolyam, 2. szám
The nutritional and physiological effect of carbohydrates, their influences on sports nutrition
Keywords:carbohydrate, sport performance, carbohydrate consumption, glycogen replenishment
Carbohydrates are macronutrients used by cells as their primary sources of energy. The estimated average need is calculated on the amount of glucose used by the brain, thus the recommended minimum intake is 130g/day for adults. The group of non-digestible carbohydrates include dietary fibers, which have beneficial physiological effect on the human body, they have an influence on glycemic control, diabetes and triglyceride levels. The level of sufficient fiber intake has been defined as 25 to 28 g/day for adults of 19 to 50 years. There is a strong focus on the appropriate intake of carbohydrates in the field of sport nutrition, since in the case of high intensity workouts muscle glycogen provides the main source of energy. The recommended daily carbohydrate intake for athletes is generally 5 to 12 g/kg of bodyweight. Carbohydrate fueling before an event starts 36 to 48 hours prior to the contest, and the exact carbohydrate intake recommendation depends on the term and intensity of the exercise. The duration of the workout is also an important factor in determining whether carbo- hydrate replenishment is necessary during working out.