be consumed in large amounts. For example,
‘white’ or refined bread and cereal products
may be chosen over wholemeal products, and
processed fruit and juices may be more easily
eaten than fresh fruit. Sugars, jams and syrups
may be added to foods or meals to provide an
additional low-bulk CHO source, while confec-
tionery items and CHO-rich drinks (e.g. from
soft drinks to nutrient-rich milk shakes and fruit
smoothies) are also compact forms of dietary
CHO. In the postexercise situation, an athlete’s
CHO intake may be challenged by fatigue and
loss of appetite. CHO-containing drinks, or
CHO-rich foods with fluid-like appearance (e.g.
flavoured yoghurt and other sweetened dairy
foods) may have appeal to an athlete who is
dehydrated. Food that can be presented in small
portions (e.g. sandwich fingers and fruit pieces)
may encourage continued nibbling, and be more
attractive to an athlete with a depressed appetite,
than large food volumes or whole foods with a
rigid structure. Conversely, for an athlete who
needs to restrict energy intake, CHO-rich foods
providing long eating times, large volume and
stomach fullness, and high satiety value may
assist with this goal.
Finally, the athlete may be required to eat CHO
in situations where access to food or facilities for
food preparation are poor. This may include the
80 nutrition and exercise
post-training or competition situation, or the
‘grazing’ pattern of frequent intake during a
busy day that is characteristic of athletes with
high-energy intakes. Thus, CHO-rich foods
which require minimal preparation, are portable,
or have good storage properties may be of prac-
tical value. These include naturally occurring
foods (e.g. fruit) as well as processed and conve-
nience foods such as bars, confectionery items,
bakery items and special sports foods.Recommendations for CHO
intake for athletes
Historically, population dietary guidelines have
considered CHO as an ‘energy filler’, making up
energy requirements after protein requirements
have been met and fat intake has been moder-
ated. Population guidelines in Westernized
countries generally recommend an increase in
CHO intake, particularly from nutritious CHO-
rich foods, to provide at least 50–55% of total
dietary energy (US Department of Agriculture
1990; National Health and Medical Research
Council 1992). This tradition of providing guide-
lines as a percentage of dietary energy reflects the
desire to encourage a relative decrease in fat
intake and increase in CHO intake across the
various energy intakes of individuals in a popu-Table 5.4Practical characteristics of CHO-rich foods which may promote or deter their consumption.
Serve size for Energy
Food 100 g CHO (MJ and kcal)Water content
High Green beans 4500 g (30 cups) 3.1 MJ (740 kcal)
High Sports drink 1.4 l 1.6 MJ (400 kcal)
Low Jelly beans 100 g 1.6 MJ (400 kcal)
Fibre content
High Boiled brown rice 310 g (2 cups) 1.9 MJ (450 kcal)
Low Boiled white rice 310 g (2 cups) 1.9 MK (450 kcal)
Fat content
High Croissants 290 g (4–5) 4.6 MJ (1100 kcal)
Low Bread rolls 210 g (2–3) 2.2 MJ (530 kcal)CHO-rich drinks can be consumed in large amounts since they are rapidly emptied and absorbed, and contribute to
fluid requirements. However, CHO-rich foods with a high water content particularly in a high-fibre matrix, require
chewing and a large volume to provide similar amounts of CHO. Even in low-water-content foods a high-fibre
content can limit intake by increasing the time needed to chew and eat them, and by increasing gastric fullness.
High-fat CHO-rich foods may not be suitable for athletes with restricted energy intakes.