Every athlete, regardless of level, cannot ignore one fact: carbohydrates are essential for optimal performance. They are the primary source of energy for your muscles during both low and high intensity exercise. In this blog we will dive deeper into why carbohydrates are so important and how you can best utilise them before, during and after your sporting activities.
Importance of carbohydrates
Carbohydrates serve as the most important fuel for your body during exercise. They are stored as glycogen in your muscles and liver, but this storage is limited. This means that during long-term or intense activities, replenishing carbohydrates is crucial to continue providing energy to your body.
Optimal carbohydrate intake
- Before the activity: Make sure your glycogen stores are at their maximum by eating a meal rich in complex carbohydrates (such as pasta, rice or oatmeal) 2-3 hours before your activity.
- During the activity: The advice is to consume 30 to 90 grams of carbohydrates per hour for activities lasting 75 to 150 minutes. This can be done by drinking sports drinks such as Energy Drink, energy gels such as Drink Gel, or carbohydrate-rich snacks such as a banana.
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After exercise: Refill your glycogen stores as quickly as possible. A combination of carbohydrates and proteins within 30 minutes after the end of your workout promotes both recovery and muscle building.
Tip: Start replenishing carbohydrates from the first hour of your activity, even if you don't feel tired yet. This helps maintain a stable energy level and prevent the infamous ‘bonk’.
