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To maximize performance in your sport, you must eat foods that contain plenty of carbohydrate. Doing this will increase the amount of stored carbohydrate (glycogen) in your muscles and help maintain the level of sugar (glucose) in your blood. Both muscle glycogen and blood glucose (carbohydrates) are critical fuels that provide energy for your sport. Most experts recommend that serious athletes should consume 60-80% of their total dietary energy as carbohydrate (7-10 grams per kilogram of body weight; 3.2 - 4.5 grams per pound) every day. You can calculate this by multiplying your body weight in kilograms by 7 and then by 10; or if you prefer to use pounds for your body weight, multiply by 3.2 and then by 4.5. For example, if you weigh 130 pounds, you should be consuming between 416 and 585 grams of carbohydrate each day (130 x 3.2 = 416 grams; 130 x 4.5 = 585 grams.

Is this hard to do? NO! Unless you skip meals, intentionally starve yourself, find yourself in situations where good food is not available, or make poor choices of food items, you should be able to obtain plenty of carbohydrate from ordinary foods in your diet.

How do you find out how much carbohydrate is in your normal diet and which foods are best? I suggest you check the "Nutripoints" link on this website and "The Winning Edge: Fueling & Training The Body For Peak Performance."

If you determine that you need to boost your carbohydrate intake I suggest you consider adding "Juice Plus+" to increase your nutritional intensity, "The Most Scientifically Documented Whole Food Based Nutritional Concentrate in History." (

Author/speaker and an expert in ”Sports Performance Enhancement”. Jack Medina is available for speaking engagements, consultation and personal training of athletes in various sports, professional and amateur. Jack has written a new book, “The Winning Edge: Fueling & Training The Body For Peak Performance” with Dr. Roy Vartabedian, an internationally known New York Times Best Selling Author of the “Nutripoints” program for optimal nutrition. Both books are available online at Jack also has a monthly ezine (newsletter) available free which can be subscribed to on his website. All subscriber’s addresses will be confidential and not sold or given to any other organization or group.

This article contains copyrighted material. Copies of this article may be reprinted without permission of the author only when this bi-line is included with each copy. Jack can be reached at