CARBOHyDRAtE

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					20g Portion/Serving of CHO
Bread and Baked Products                                            Fruit
1   slice thick bread                                               1 medium banana
5   cream crackers                                                  2 large apricots/kiwifruit
2   slices thin bread                                               1 apple/pear/peach/orange
5   Ryvita biscuits                                                 12 strawberries
     long roll                                                      20 grapes/cherries
2   Salada biscuits                                                 1 cup stewed/canned fruit
     pita bread                                                     6 dates/prunes
     fruit bun                                                      3 dried figs
1   naan bread                                                      2 tablespoons sultanas/raisins
     Mother Earth cereal bar                                        8 dried apricot halves
     bagel
     Uncle Toby's Fruitbreak
                                                                    1 thick slice of pineapple
                                                                    2 cups watermelon
                                                                                                                           Carbohydrate
1   crumpet or English muffin
1   scone/muffin
                                                                    Dairy Products
1   Fruity Bix/Sustain/Just Right Cereal bar                        400ml plain milk/1 cup flavoured milk
1   tortilla                                                        300ml plain yoghurt
                                                                    2 scoops ice-cream/frozen yoghurt
Breakfast Cereals and Grains                                        200ml fruit yoghurt
1 cup cornflakes, branflakes, Rice Bubbles, Light n Tasty,
Just Right, Special K
                                                                    Confectionery and Drinks
2 Weetbix/Vitabrits biscuits                                        1 cup sports drink (250ml)
1 cup cooked porridge                                               10 jellybeans
1 cups All Bran                                                     2 tablespoons Milo
      cup muesli                                                       Leppin squeezie
   cup cooked pasta/noodles                                         200ml unsweetened fruit juice, cordial, softdrink
   cup cooked rice                                                  1 ice block
2 cups plain popcorn                                                1 tablespoon honey/jam/syrup

Vegetables
1 cup soya beans
   cup yams
   cup lentils
1 cups peas                                                                                                             A Sports Nutrition Handout developed by
1 cups mixed vegetables/beetroot
                                                                                                                         NZ Academy of Sport Nutrition Providers
1 cup pumpkin
                                                                                                                                               Principal author: Caryn Zinn
      cup kidney, haricot, chilli, lima, baked beans or chickpeas
                                                                                                                             For best results this handout should be delivered
                                                                                                                                  by a NZ Academy of Sport Nutrition Provider    4
                                                                                                                                          Contact: www.nzas.org.nz
Carbohydrate                                                                                                                          50g Portion examples
This handout will help you work out your carbohydrate requirements.                                                                   Breakfast Cereals and Grains
                                                                                                                                      2 cups cooked porridge (10 tablespoons raw oats)
                                                                                                                                      2 cups cornflakes, Special K, Rice Bubbles, Light'n'Tasty, Stamina
Requirements
                                                                                                                                      5 Weetbix, Bran-Bix, Vita-Brits
                                                                                                                                         1 cup muesli
Activity (regular training 4–7 days/week)                                    Grams of CHO per kg body weight (g/kg)
                                                                                                                                      1 cups cooked pasta
Sports that involve low intensity training (eg lawn bowls, shooting)         Meeting basic nutrition needs will provide an            1 cups cooked rice
                                                                             appropriate CHO intake                                   5 cups plain popcorn

                                                                             You will still need to allow for pre and post training   Vegetables
                                                                             needs eg pre and post training snacks                    1 cups corn
                                                                                                                                      2 cups mixed veges/beetroot
Sports that involve up to 60 minutes moderate to high-intensity              5–6g/kg
                                                                                                                                      2 medium potatoes
training daily (eg golf )
                                                                                                                                      1 cup (230g) kumara
Sports that involve 60–120 minutes moderate to high-intensity                7–8g/kg
training daily (eg sprint training, rugby, hockey, netball,
                                                                                                                                      Dairy Products
short triathlons, racquet sports, cricket, throwing sports, sailing,                                                                  1 litre plain milk/2 cups flavoured milk
rowing, strength and lifting sports)                                                                                                  5 scoops ice cream
                                                                                                                                      500ml fruit yoghurt
Endurance training involving 2–5 hours of intense training per               8–10g/kg
day (eg distance running, cycling, swimming)                                                                                          Fruit
                                                                                                                                      2 large bananas
Extreme training involving >5 hours of intense training per                   10g/kg                                                  3 medium apples/oranges/pears
day (eg Ironman, multisport-endurance events)                                                                                         5 large apricots/kiwifruit
                                                                                                                                      45 grapes
                                                                                                                                      30 strawberries
The CHO Equation                                                                                                                      4 tablespoons sultanas
                                                                                                                                      15 dates/prunes
                                                                                                                                      2 cups canned fruit
CHO needs                       = body weight (kg)                     X grams of carbohydrate per kg body weight for activity.
                                                                                                                                      5 cups watermelon
_________________               = _________________                    X _________________                                            2 thick pineapple slices

                                                                                                                                      Confectionery and Drinks
                                                                                                                                      2 tablespoons jam/honey/sugar
Each of the following foods contributes 50g carbohydrate                                                                              500ml unsweetened fruit juice, cordial, soft drink
Bread and Baked Products                                                                                                              600ml sports drink (1 bottle)
5 thin slices of bread           2 scones/muffins                  2 English muffins                2 Fruity bix bars                 27 jellybeans (handful)
1 Uncle Toby's Fruitbreak        1 Mother Earth Fruit bars         5 Salada crackers                5 rice cakes                      3   iceblocks
1 Bagel                          2 pita breads                     2 slices thick bread             2 Naan breads                     1   Leppin squeezies
3 Pancakes                       5 plain digestive biscuits                                         1 long roll

				
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posted:7/18/2011
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