Do you know the benefits of carbohydrates for exercise? Do you know how much you really need? Take a minute or two to find out and let us know!

Carbohydrates as you may already know, are the primary source of energy for the body, and they play a crucial role in fuelling exercise performance. Here's how below: 

1. Energy Source:

• Glycogen: Carbohydrates are stored in the muscles and liver as glycogen, which is readily available for energy during exercise.

• Quick Energy: Glycogen provides quick energy for high-intensity activities like sprinting or weightlifting.

• Sustained Energy: Carbohydrates also supply energy for longer duration, lower-intensity activities like running or cycling.

  
  

2. Muscle Glycogen Replenishment:

• Recovery: After exercise, carbohydrates help replenish muscle glycogen stores, aiding in faster recovery and reducing muscle soreness.

• Training Adaptation: Adequate carbohydrate intake is essential for muscle adaptation and growth.

  
  

3. Brain Function:

• Focus and Concentration: Carbohydrates fuel brain function, helping to maintain focus and concentration during exercise.

• Reduced Fatigue: Adequate carbohydrate intake can help reduce feelings of fatigue and improve mental performance.

  
  

4. Hydration:

• Fluid Retention: Some carbohydrate rich foods and drinks can help retain fluids, aiding in hydration during exercise.

Types of Carbohydrates for Exercise:

• Simple Carbohydrates: Quickly digested and absorbed, providing immediate energy (e.g. fruits, honey, sports drinks)

• Complex Carbohydrates: Slower to digest, providing sustained energy (e.g. whole grains, pasta, potatoes)

  
  

Timing of Carbohydrate Intake:

• Pre Workout: Consuming carbohydrates before exercise can top up glycogen stores and provide energy.

• During Exercise: Consuming carbohydrates during prolonged exercise can help maintain energy levels and delay fatigue.

• Post Workout: Consuming carbohydrates after exercise aids in glycogen replenishment and muscle recovery.

  
  

Individual Needs:

The optimal amount of carbohydrates for exercise varies depending on factors like exercise intensity, duration, and individual metabolism. It's important to listen to your body and adjust your carbohydrate intake accordingly.

Activity or Timing	Recommended Intake (per kg or body weight)
3-5 hours per week	4-5 grams
5-7 hours per week	5-6 grams
7-14 hours per week	6-8 grams
14+ hours per week	8-10 grams

By understanding the role of carbohydrates in exercise, you can optimise your diet to fuel your workouts and achieve your fitness goals.

Take care, 

ARMR Training Academy. 

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