complementation of amino acids occurring via
other foods eaten over the day. Fruits and vegeta-
bles provide fair to excellent sources of b-
carotenes, some B vitamins and ascorbic acid, in
addition to other non-nutrient chemicals that
may confer health advantages. Legumes and
soya products also provide such phytochemicals.
Sweetened dairy foods (e.g. flavoured yoghurts
and milk drinks) provide an excellent source of
calcium, protein and riboflavin. The potential for
nutritional value increases in the case of compos-
ite dishes and food combinations; for example,
milk eaten with breakfast cereal, fillings added to
sandwiches and rolls, or the toppings and sauces
added to rice, pasta or pizza can all optimize the
nutrient profile of CHO-rich meals. Special
sports foods which are nutrient-rich include
liquid meal supplements and some (fortified)
sports bars.
Most naturally occurring CHO-rich foods are
low in fat, in keeping with general health guide-
lines. However, the athlete may also find low-fat
and reduced fat options among processed CHO-
rich foods or dishes, ranging from low-fat sweet-
ened dairy products to special recipes for bakery
products and composite dishes with minimal
added fats/oils. Moderation of fat intake will be
an important strategy for athletes who have
limited energy budgets; for example, athletes
trying to achieve or maintain a lower body
fat level, or athletes in aesthetic/skill-based
sports such as gymnastics and figure skating
who must remain small and lean without the
contribution of a high-energy expenditure train-
ing programme.
Practical issues
The athlete is often encouraged to eat CHO at
special times, or in quantities greater than that
which would be provided in an everyday diet or
dictated by their appetite and hunger. Therefore,
CHO-rich foods and drinks that are appealing,
available or able to be easily consumed will have
value in helping the athlete to meet CHO intake
recommendations. Sweet-tasting foods and
drinks are generally appealing to people; indeed,
the flavour of a CHO-containing drink may
encourage greater intake of fluid during and
after exercise, thus promoting better hydration as
well as achieving CHO intake goals at these
times. Sports drinks provide an example of a
food that is tailor-made for athletes, providing
CHO at a concentration suitable for optimal
delivery of both fluid and CHO during and after
exercise. The taste profile is manipulated
towards preferences experienced while exercis-
ing or dehydrated; excessive sweetness in these
products is avoided by using a mixture of
glucose polymers along with mono- and di-
saccharides, with a little sodium being added to
enhance the palatability. Sports bars are another
convenience food in a compact form that can be
easily carried and consumed ‘on the run’, either
literally during exercise, or as a general part of an
athlete’s busy day. Other sports products, such as
high CHO powders and drinks, CHO-rich gels
and nutrient-dense liquid meal supplements,
also offer the advantages of compactness,
minimal preparation and known CHO composi-
tion. Since CHO intake guidelines may specify a
recommended amount of CHO to be consumed
in a given situation, foods of known or standard-
ized CHO content such as these specialized
sports products are often popular among ath-
letes. However, food tables and ready reckoners
of the CHO content of food can make everyday
foods more ‘user friendly’.
Compactness and ease of consumption are
food attributes that are important to an athlete
with very high energy and CHO requirements,
or in the choice of a pre-exercise or postexercise
meal. CHO-rich foods that are high in fibre, par-
ticularly in combination with a high water
content and an intact, rigid structure, are bulky;
they involve greater volumes of food, longer
eating time, and greater stomach fullness to
provide a given amount of CHO (Table 5.4). This
may prevent the athlete from reaching their CHO
intake targets, or may be a cause of gastrointes-
tinal discomfort, particularly during exercise.
CHO-rich foods that are less fibrous, require less
chewing, or have a greater CHO (lower water)
density, may be more practical when CHO has to