Carbohydrates and Exercise: Fuelling Your Workout

Carbohydrates play a crucial role in supporting physical performance, making them an essential part of an individuals diet. Whether you're a casual gym-goer or a competitive athlete, understanding how carbs fuel exercise can help you to optimise your workouts and aid recovery.

What Are Carbohydrates?

Carbohydrates are one of the three macronutrients, along with proteins and fats. They are primarily found in foods like fruits, vegetables, grains, and legumes. When digested, carbs are broken down into glucose, which is used by the body for energy.

Carbohydrates

How Carbs Fuel Exercise

During physical activity, your body relies on stored glucose, known as glycogen, for energy. The muscles use glycogen during exercise to fuel contractions. As exercise intensity increases, the body taps into its glycogen stores for quick energy. This is particularly important for high-intensity or prolonged exercise, such as running, cycling, or strength training.

Carb Timing: Pre- and Post-Exercise

• Pre-exercise: Consuming carbs before exercise ensures that your muscles have ample glycogen to use during the workout. A meal rich in carbs, about 2-3 hours before exercise, helps sustain your energy levels.

• Post-exercise: After a workout, the body is primed to replenish glycogen stores. Consuming carbs within 30 minutes to two hours post-exercise can help speed up recovery, enhance muscle repair, and prepare the body for the next workout.

  
  

The Right Carbohydrates for Exercise

Not all carbohydrates have equal value. Complex carbohydrates, such as whole grains, fruits, and vegetables, provide sustained energy and are nutrient-dense. Simple carbs, like those found in sugary snacks or drinks, may offer a quick burst of energy but often lead to a rapid energy crash.

In Conclusion

Carbs are essential for exercise performance and recovery. By fuelling your body with the right amount of carbohydrates before and after exercise, you can enhance your workout efficiency and improve recovery time. Prioritise whole, nutrient-rich carbs to fuel your workouts and keep your energy levels stable throughout the day.