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From the examples of the low carbohydrate diet of the Inuit (Eskimos) and the high carbohydrate diet of peoples in the Far East, it indicate that humans can be healthy even with wide variations in carbohydrate intake. The minimum requirement for carbohydrate is not known yet, but 100 grams per day is assumed to be the least amount required to sustain adequate blood glucose levels. The recommended dietary allowance (130g/d) is based on the amount needed to fuel the brain, and is not based on the total amount needed to supply all daily activities.
It was observed that the recommended carbohydrate intake to maintain health is 55% to 60% of ones total calorie intake, with the importance on complex carbohydrates (whole grains and vegetables). When the amount of carbohydrate intake is less than 50 grams per day, tissue proteins and fats are being used for energy fuel.
Gradually depleting of the carbohydrate reserves with repeated strenuous training will most likely contributes to the overtraining syndrome. It will require at least 1 to 2 days of rest or low intensity exercise combined with a high carbohydrate intake to restore back to pre exercise muscle glycogen levels after exhaustive training or competition. Excessively high intensity exercise performed frequently will often require an upward adjustment of daily carbohydrate intake in order to optimize glycogen resynthesis and high quality training.
The consumption of refined, sugary foods instead of more complex carbohydrate may lead to nutritional deficiencies as well as obesity.
Carbohydrate, glucose, glycogen resynthesis.
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