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.
