4.10

Carbohydrates and exercise

Carbohydrates fuel exercise and aid recovery.

They are the main energy source for muscles.

Adequate intake before exercise maintains glycogen stores for optimal performance.

Consume carbs 1-3 hours pre-workout for energy.

Options include whole grains, fruits, or yogurt.

After exercise, replenish glycogen stores within 30 minutes to 2 hours.

Optimize synthesis with carbs like a banana, sports drink, or balanced meal.

During endurance activities lasting over 1 hour, carbs sustain energy.

Use sports drinks, gels, or energy bars.

Carb needs vary based on intensity, duration, and goals.

Consult a sports dietitian for personalized guidance.

Carbs enhance performance and aid recovery.

Include them in a balanced diet with protein and healthy fats for optimal fitness.