John's Diet - Part 2
Carbohydrates are of great importance to the 200m paddler. When carbohydrates are digested, glucose is released! 200m paddlers utilise glucose as one of their main energy sources.
Your goal as an athlete is to have enough glycogen stored in your system to increase your performance and prevent early exhaustion. Eating high-carbohydrate foods helps your body produce enough glycogen to be used as energy during your race.
At least 60 - 65 percent of our diet should come from carbohydrates.
So with my total calorie needs being 4233kcals, I need to calculate 65% of this 4233 x 65% = 2751.5Kcals
Therefore I need to realise approximately 2750 Kcals from carbohydrate every day.
Fat is an important energy source, especially in prolonged, low-intensity activity.
200m are short high intensity events, so fat should not be considered as a main energy source (it may be of use in prolonged training efforts).
Fat is necessary by the body for normal growth, healthy arteries and nerves, absorption of vitamins and help in muscle repair. 10-15 percent of your total calories should come from fat.
Therefore: 4233 x 15% = 635Kcals of fat per day
Avoid fats such as butter, whole milk, fatty types of beef, high fat cheeses, and fried foods. These foods tend to contribute to heart disease, cancer, diabetes, and impede performance. They take an extended time to digest and tend to sit much longer in the stomach than carbohydrates. The best type of fat is unsaturated fats which are liquid at room temperature such as canola, olive, vegetable and fish oils.