Carbohydrates for Energy

About 50% to 55% of a teen athlete’s daily energy requirement should come from carbohydrates. In practical terms, this works out in the following way: a young athlete consuming 2,500 calories a day needs on average about 1,250 carbohydrate calories daily, equivalent to about 312 g (11 oz) of carbohydrate food, or 6 to 11 servings.

To Load or Not To Load?

For short, intense bursts of activity, such as sprints or weight-lifting events, athletes get their energy from glucose stored as glycogen in the muscles and liver. Longer events requiring sustained effort draw calories first from glycogen, then from body fat. Some athletes try the technique known as carbohydrate loading to boost their glycogen stores just before a major competition. The idea is to consume as many carbohydrates as possible while cutting down on the time spent training on the day before the event. Carbohydrate loading also requires extra water and juices because glycogen needs extra water for storage.

Although carbohydrate loading can help athletes taking part in endurance events lasting 90 minutes or longer, it is not recommended for shorter competitions or for athletes taking part in sports at the high school level. Teenaged athletes should meet at least half of their daily energy requirements with carbohydrates.

A carbohydrate snack or a drink of juice right after a training session helps to replace the glycogen in muscles. Carbohydrates at the next meal will help to keep the muscles primed for training.

Carbohydrates and Calories in a Few Everyday Foods

Breads and cereals

Fruits and juices

Pasta, cooked firm, drained (1 cup)

Rice (1 cup)

Vegetables and legumes

Yogurt, low-fat, 8 oz