Carbohydrates for Active Teens

Carbohydrates are a great form of energy that everyone needs. It is the body's main energy source for exercise and is "the bulk of energy." Carbohydrates are made of carbon and hydrogen (which gives it its name), sugar, fiber, starch, lactose, glucose etc. You can find carbohydrates in grain, pasta, rice, fruit, sugar, cereal, vegetables and many other foods. They supply the body with endurance, stamina and gives energy needed for growing and physical activity. Carbohydrates give you a lot of energy and there are 4-calories per gram. That's why majority of athlete's diets should be carbohydrates. Based on a 2,000 calorie diet, you should intake about 300 grams of carbohydrates every day. 46% of your daily caloric intake should be carbohydrates and this is easy to do because carbohydrates are found in almost all food. Also, when carbohydrates are restricted you lose exercise capacity because of poor glycogen stores in the muscle and liver. Fatigue happens when muscles lack glycogen and this can lead to loss of protein tissue. (Davey and Roxy)

http://www.healthyeatingclub.org/info/articles/phys-act/nutr-sport.htm
http://www.youngwomenshealth.org/protein.html