Key Takeaways:
- Carbohydrates are the body’s main source of fuel during exercise.
- Timing your carbohydrate intake can boost energy levels and help delay the onset of fatigue.
- Learn how to count grams of carbohydrates using one of the two systems.
- A: Exchange System
- B: Nutrition Label
Athletes require a well-balanced diet for peak performance and recovery. One key component of this diet is carbohydrates, which are the body’s main source of fuel during exercise. Whole grains, fruits, vegetables, starches (aka bread, potatoes and grains), and sugars (added sugars or ultra-processed foods) are sources of this nutrient. The complex carbohydrates known as starches are converted into glucose for immediate energy, whereas ultra-processed carbs do not need to be converted (broken down) and can be used upon digestion1. Carbohydrates are measured in grams; by counting them, athletes can tailor their nutrition to match their activity level and training intensity. Below, we will explain two approaches for carbohydrate counting.
Option A: Exchange System
The first tool for counting carbohydrates is the exchange system, which categorizes foods with similar carbohydrate content per listed serving size together2. One carbohydrate “choice” or “exchange” contains approximately 15 grams of carbohydrates and 60-100 calories3. Complex carbohydrates are starches (i.e., bread, pasta, rice) and starchy vegetables (i.e., corn, potatoes, sweet potatoes)1. Simple carbohydrates include fruits, low-fat or fat-free dairy products, candy, and sugar1. With this method, the most important consideration is the portion of the food rather than the food itself. For example, ¾ cup of blueberries, 1/3 cup of cooked rice, 6 oz of low-fat yogurt, and a slice of toast are all considered one carbohydrate “choice” and contain 15 grams of carbohydrates each3. The amount of carbohydrates needed at each meal vary based on individual factors such as age, body weight, exercise intensity and frequency, and overall fitness goals. A registered dietitian can provide a meal structure to meet your personal needs.
Option B: Counting Grams of Carbohydrates Off a Nutrition Facts Label
Another option for counting carbohydrates is to refer to the nutrition facts label on packaged foods, specifically, the servings per container, serving size, and total carbohydrate content. When opting for the method, it is important to note that the nutrition information listed is for one serving. For products containing multiple servings per package, paying attention to the serving size can help you determine how many grams of carbohydrates you will consume based on the specific portion you will eat.
Real Meal Applications
Okay, now that we’ve covered the basics of carbohydrates and how to count them, how do we apply this to actual meals? Using the exchange system, here is how a turkey sandwich with a side of fruit and a yogurt stacks up:
- 2 slices of toast = 2 carbohydrate choices (30 grams of carbohydrates)
- Turkey = 0 carbohydrate choices (0 grams of carbohydrates)
- Small apple = 1 carbohydrate choice (15 grams of carbohydrates)
- 6 oz container of yogurt = 1 carbohydrate choice (~15 grams of carbohydrates)
So, 2 + 0 + 1 + 1 = 4 carbohydrate choices total (60 grams of carbohydrates).
The example above shows that the toast, fruit, and yogurt contain carbohydrates and based on their portion sizes, you can easily count them. You can also swap them with any other “choice” without impacting the total grams of carbohydrates. The advantage of utilizing the exchange system compared to reading food labels is that it is inclusive of foods that may not have the nutrition information readily available (for example, fruits). In cases where you do have the nutrition facts label available, you would simply look at the package and add the grams of carbohydrates after adjusting for the actual portion you intend to have. So, for a sandwich made with two slices of bread, each containing 15 grams of carbohydrates, your total intake would be 30 grams of carbohydrates (2 servings x 15 grams of carbohydrates per serving= 30 grams of carbohydrates).
In short, adequate carbohydrate consumption is a crucial aspect of an athlete’s nutrition plan—for training, competition, and everything in between. The exchange system offers a flexible and simple way to keep track of carbohydrate intake while accounting for individual preferences. An alternative is counting the grams of carbohydrates utilizing food labels. Regardless of the chosen method, carbohydrate counting can help athletes optimize their energy levels and enhance their overall athletic performance and wellbeing. Still, we encourage you to always listen to your body first as responses are highly individualized. If you’re curious about carbohydrate counting, book an appointment with one of our expert registered dietitians or go to the Academy of Nutrition and Dietetics website to find a dietitian near you.
Follow us on Instagram @sportsplanpro, @eatkaleandcupcakes, and @lauracipullo for more reliable nutrition facts and stay tuned for our next blog about counting proteins.
Action Points to Improve:
- Use Sports Plan Pro’s Daily Macronutrient calculator to figure out how many grams of carbohydrates you need to consume everyday.
- During your next meal, use one of the two strategies you are now equipped with to figure out how many grams of carbs you ate.
- Throughout the day, keep track of how many grams of carbs you are eating and make sure that number aligns with Sports Plan Pro’s recommendations.
You just learned how carbs fuel your engine…
But energy is only part of the story.
What builds the machine?
What repairs it when it breaks?
What actually shapes the muscle, power, and performance every athlete chases?
In a few days, you’ll discover the real workhorses of elite nutrition: protein and fat.
Ignore them, and your body might burn out. Use them right, and you’ll unlock strength, recovery, and endurance on a whole new level.
Don’t miss it.
What’s coming next could change the way you train—and eat—forever.
References
- Labs S. Understanding Simple vs. Complex Carbs and How to Use Both. Skratch Labs. Published July 25, 2023. Accessed June 22, 2024. https://www.skratchlabs.com/blogs/science-products/understanding-simple-vs-complex-carbs-and-how-to-use-both#:~:text=Simple%20carbohydrates%20are%20easy%20to
- Carbohydrate Exchanges . Ucsf.edu. Published 2010. Accessed June 1, 2024. https://dtc.ucsf.edu/living-with-diabetes/diet-and-nutrition/understanding-carbohydrates/counting-carbohydrates/carbohydrate-exchanges/
- The Diabetic Exchange List (Exchange Diet). Accessed June 5, 2024. https://diabetesed.net/page/_files/THE-DIABETIC-EXCHANGE-LIST.pdf
