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  2. TOPIC OUTLINE Definition & Benefit Timing Portion/Calories
  3. CARBOHYDRATES Carbohydrates include not only sugar, but also the starches that we find in foods, such as bread, pasta, and rice. The term “carbohydrate” comes from the observation that when you heat sugars, you get carbon and water (hence, hydrate of carbon)
  4. CARBOHYDRATES Carbohydrate (CHO) is the primary fuel source for moderate and high-intensity exercise. The stored form of CHO in the muscle and liver is called glycogen, supplies most of this fuel and can be manipulated through diet and training. CHO intake throughout the day, and before and after training and competition will help to ensure adequate glycogen stores. Definition
  5. What is Glycogen? A starch – a long chain of glucose molecules and the storage form of glucose in cells. Muscle glycogen is a major energy source for muscle contraction and is only used by the muscle. Liver glycogen helps maintain blood glucose, which can be used by the brain and muscles during exercise. Glycogen stores are often a limiting factor for endurance performance. Once stores are low, the athlete will fatigue quickly, “hitting the wall”.
  6. used immediately to fuel muscle activity stored in your liver and muscles as glycogen muscle glycogen is the primary fuel source for intense activity (like dancing) your body can access and deplete muscle glycogen quickly (within just 90 minutes) Carbohydrates BENEFIT #1: Replenish Muscle Glycogen Simple sugars (glucose)
  7. FIBERS BENEFIT #2: Fiber, Fiber, Fiber Complex Carbohydrates Fiber slows digestion, resulting in a slow and steady release of the simple sugars mentioned earlier #3: “Complex” Carbs Supply Longlasting Energy whole grains, nuts, seeds, beans, and legumes, apples, berries
  8. #4: “Simple” Carbs Give A Quick Boost Since muscle glycogen depletes quickly, dancers may need access to an additional burst of energy mid-to- late rehearsal. Simple carbs lack fiber and therefore, digest quickly. As a result, a quicker dose of energy is provided to your working muscles. Simple carbs are found in fruit (those without an edible peel like melon), sweets, and juices.
  9. Grain-based carbohydrates (specifically when made with whole grains) are incredible sources of many B vitamins, including thiamine (B1), niacin (B3), and folate (B9). Each holds a role in energy production and cellular metabolism. Gluten-free and carb- free diets risk low intakes of these essential nutrients because of the omittance of grains, pasta, cereal, and bread. #5: Support a Working Metabolism
  10. The importance of carbohydrates to fuel performance  Practically communicating carbohydrate recommendations for daily intake, before, during, and after training and competition  Every athlete is individual, and to dial in their carbohydrate needs you need to consider the recommendations, their goals and beliefs, and how they respond to food KEY TAKEAWAYS
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