performed significantly worse than when they were provided with a high-carbohydrate solution in a second run following the initial bout of exercise.
Muscle glycogen concentrations were higher at the end of the recovery period when participants received the high-carb drink, so they could rely more heavily on this energy source to improve exercise capacity.“Adequate carbohydrate in the muscle, liver, and blood is critical for optimal endurance training,” Sumbal explains. “Therefore, nutritional strategies that optimize carbohydrate availability before, during, and after workouts can improve performance.
Sumbal says the best way to eat enough is to figure out a general range of carbs to consume for the day based on your activity load. If training for four to five hours in the day, she says carbohydrate needs are 8 to 12 grams of carbs per kilogram of bodyweight daily . If training for one to three hours a day, she recommends a more modest 6 to 10 grams of carbs per kilogram of bodyweight daily .
“Those carbohydrates should be spread out throughout the day, before and after workouts, as well as in the meals and snacks between the workouts.” Your carbs can hail from a combination of
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