Plan your carbohydrate intake before your ride

THURSDAY JUL 17 / 2014 / by admin
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Carbohydrate intake

The amount of carbohydrates you need to consume after a ride will be determined by a few very important factors such as the duration of the ride, the intensity of your ride and your individual body weight."

Low intensity/Leisure ride

3 -5 grams of carbohydrate per kg BM although activity under 45 minutes doesn’t require any specific carbohydrate target.

Moderate intensity – up to 1 hour

5-7 grams of carbohydrate per kg BM

Moderate to High intensity – 1 -3 hours

6-10 grams of carbohydrate per kg BM

Moderate to High intensity – 4 -5 hours

8-12 grams of carbohydrate per kg BM

*Body Mass

Food portions containing 50 grams of Carbohydrate

CEREAL

  

Wheat biscuit cereal (e.g. Weet Bix) 

60g (5 biscuits)

'Light' breakfast cereal (e.g. Cornflakes)

60 g (2 cups)

'Muesli' flake breakfast cereal

65 g (1-1.5 cups)

Toasted muesli

90 g (1 cup)

Porridge - made with milk

350 g (1.3 cups)

Porridge - made with water

550 g (2.5 cups)

Rolled oats

90 g (1 cup)

Bread

100 g (4 slices white or 3 thick wholegrain)

Bread rolls

110 g (1 large or 2 medium)

Pita and lebanese bread 

100 g (2 pita)

Chapati

150 g (2.5)

English muffin

120 g (2 full muffins)

Crumpet

2.5

Muesli bar

2.5

Rice cakes

6 thick or 10 thin

Crispbreads and dry biscuits

6 large or 15 small

Fruit filled biscuits

5

Plain sweet biscuits

8-10

Cream filled/chocolate biscuits

6

Cakestyle muffin

115 g (1 large or 2 medium)

Pancakes

150 g (2 medium)

Scones

125 g (3 medium)

Iced fruit bun

105 g (1.5)

Croissant

149 g (1.5 large or 2 medium)

Rice, boiled

180g (1 cup)

Pasta or noodles, boiled 

200 g (1.3 cups)

Canned spaghetti

440 g (large can)

FRUIT

  

Fruit crumble

1 cup

Fruit packed in heavy syrup

280 g (1.3 cups)

Fruit stewed/canned in light syrup

520 g (2 cups)

Fresh fruit salad

500 g (2.5 cups)

Bananas

2 medium-large

Large fruit (mango, pear, grapefruit etc.)

2-3

Medium fruit (orange, apple etc.)

3-4

Small fruit (nectarine, apricot etc.)

12

Grapes

350 g (2 cups)

Melon

1,000 g (6 cups)

Strawberries 

1,800 g (12 cups)

Sultanas and raisins

70 g (4 Tbsp)

Dried apricots

115 g (22 halves)

VEGETABLES

  

Potatoes

350 g (1 very large or 3 medium)

Sweet potato

350 g (2.5 cups)

Corn 

300 g (1.2 cups creamed corn or 2 cobs)

Green Beans

1,800 g (14 cups)

Baked beans

440 g (1 large can)

Lentils 

400 g (2 cups)

Soy beans and kidney beans

400 g (2 cups)

Tomato puree

1 litre (4 cups)

Pumpkin and peas

700 g (5 cups)

DAIRY PRODUCTS

  

Milk

1 litre

Flavoured milk

560 ml

Custard

300 g (1.3 cup or half 600 g carton)

'Diet' yoghurt and natural yoghurt

800 g (4 individual tubs)

Flavoured non-fat yoghurt

350 g (2 individual tubs)

Icecream

250 g (10 Tbsp)

Fromage frais

400 g (2 tubs)

Rice pudding/creamed rice

300 g (1.5 cups)

SUGARS and CONFECTIONERY

  

Sugar

50 g

Jam

3 Tbsp

Syrups

4 Tbsp

Honey

3 Tbsp

Chocolate

80 g

Mars Bar and other 50-60 g bars

1.5 bars

Jubes and jelly babies

60 g

MIXED DISHES

  

Pizza

200 g (medium -1/4 thick or 1/3 thin)

Hamburgers

1.3 Big Macs

Lasagne

400 g serve

Fried rice

200 g (1.3 cups)

DRINKS

  

Fruit juice - unsweetened

600 ml

Fruit juice - sweetened

500 ml

Cordial

800 ml

Soft drinks and flavored mineral water

500 ml

Fruit smoothie

250-300 ml

SPORTS FOODS

 

Sports drink

700 ml 

Carbohydrate loader supplement 

250 ml

Liquid meal supplement

250-300 ml

Sports bar

1-1.5 bars

Sports gels

2 sachets

Glucose polymer powder

60 g

(Source: Peak Performance: training and nutritional strategies for sport J. Hawley and L. Burke. Sydney: Allen & Unwin, 1998).