Using Carbs to Fuel
We've covered why carbs matter for exercise and performance, so how does that influence sports nutrition? Carbs before and during a workout are a vital pillar of any athletic fuelling strategy, so let's answer two key questions to better understand why.
How Long Do Muscle Glycogen Stores Last During Intense Training?
Glycogen is the most efficient fuel our body uses during exercise, but our muscles and liver have limited stores to draw on. Our stores last only about an hour, and when they are low or depleted, we become tired and can't train at the same intensity. This is because our body has to then rely on fat stores, a much slower-release energy source.
No matter the athlete, glycogen is finite, so taking in additional carbs to top up this energy store before it fully depletes is vital. This is especially important for exercise lasting over 90 minutes.
Why Are Carbohydrates the Preferred Energy Source for Athletes?
When our glycogen stores deplete, why do we turn to carbs? Well, it's because they provide energy efficiently. In fact, carbohydrates yield more energy per litre of oxygen consumed than fat, meaning the body can sustain a higher power output or pace on carbohydrates than on fat alone.
Fat is a fine energy source for low-intensity exercise, but when we start to really sweat, fat oxidation can't keep up with energy demand, so carbohydrates become the dominant fuel.
What Is the Difference Between Simple and Complex Carbohydrates in Sports?
Before we get into best practices for carbohydrate fuelling, you may be wondering how different types of carbs differ. You may have heard of "simple" and "complex" carbohydrates, so let's do a quick breakdown to clear everything up:
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Simple: Including glucose, fructose, and sucrose, these are single- or double-sugar molecules that we digest and absorb quickly. They're therefore really useful for exercise fuelling where speed is everything.
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Complex: Starches found in rice, pasta, and potatoes are longer sugar chains that we digest quite slowly. They are slow-release, which is ideal for eating a few hours before an event.
Carbohydrate Feeding Strategies to Prevent Hitting the Wall
Now that we've covered the importance of carbohydrates, plus the difference between simple and complex carbs, it's time to build them into your fuelling plan. There are lots of different ways you can consume carbs, but here's an example strategy for supporting performance and preventing yourself from hitting that wall of fatigue:
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Before Exercise: Between 1 and 4 hours before a workout or event, eat a high-carb meal. For breakfast, try granola or oatmeal, or have lunch/dinner that includes pasta, a baked potato, or rice. These meals are packed with complex carbs that provide slow-release energy throughout the day and keep your energy stores topped up.
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During Exercise: If you're going to be exercising for longer than 90 minutes, we recommend taking around 30g of carbs per hour. Our energy gels and chews are perfect for this, as they're lightweight, easy to use on the go, and packed with simple carbs. You can also use these products just before your exercise.
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After Exercise: Protein is key to recovery, but many people don't realise carbs help here too. To reduce post-workout fatigue and kickstart muscle recovery, try a high-carb snack bar. This will also satisfy your hunger after a long session!
Total daily carbohydrate intake for someone in regular endurance training is usually 6-10g per kg of body weight. However, this should change with the daily training load. On rest days, reduce carbohydrate intake compared to big training days, as unused carbohydrate stores turn to fat. The average person who exercises for 1 hour or less a day typically needs 3-5g per kg of body weight.
Perfect Your Carb Fuelling With OTE Sports
Carbohydrates are the ultimate performance fuel, and we have the products you need to make that precious fuel as accessible as possible. From our naturally flavoured energy gels to our high-performance energy drinks, OTE Sports has everything you need to run, swim, and train harder than ever before.
At OTE Sports, we’ve got the nutrition expertise and products you’ve been looking for. Whether you need a pre-workout snack or a last-minute energy boost, OTE Sports helps you be your best.
