Want Peak Performance? Optimize Your Carb Intake Now

Carbohydrates for athletes are crucial for fueling performance, whether in high-intensity or endurance exercise. The International Society of Sports Nutrition (ISSN) recommends athletes consume 3-12g of carbohydrates per kilogram of body weight daily, depending on training type and intensity. Carbs are key to replenishing muscle glycogen, the energy source athletes rely on during workouts.

Before workouts, eating carbs helps maximize glycogen stores for sustained energy. During endurance exercise lasting over 60 minutes, athletes should aim for 30-60g of carbs per hour to delay fatigue and boost performance. Ultra-endurance athletes may need up to 90g per hour.

Post-workout, carbs are essential for recovery. The ISSN suggests consuming 1-1.2g/kg of carbohydrates within 30 minutes of intense training to restore glycogen and jumpstart recovery. Pairing carbs with protein post-exercise improves muscle repair and replenishment.

Proper timing and carb intake help athletes enhance performance, delay fatigue, and recover faster.

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