Carbohydrates to Fuel Performance

Carbohydrates are the cornerstone of an athlete's diet, serving as the primary source of fuel for physical activity. Whether you're a marathon runner, cyclist, dancer, or weightlifter, your body relies on carbohydrates to sustain energy, optimize performance, and aid recovery. The right balance and type of carbohydrate intake can be the difference between hitting a personal best or feeling fatigued midway through a workout.

Types of Carbohydrates

Carbohydrates, being a key energy source for the body, are generally classified into two main categories: simple and complex. The primary difference lies in their structure and how the body processes them.

Simple Carbohydrates: These consist of two sugar units, making them easy to digest and providing a quick energy boost. However, they can also lead to spikes and crashes in blood sugar levels, which can affect mood, appetite, and performance.

Complex Carbohydrates: These are made up of long chains of sugar molecules, which take longer to digest and provide a steady, lasting energy supply. Additionally, complex carbohydrates are often rich in essential nutrients like vitamins, minerals, and antioxidants.

Low-Intensity Performance

The amount of carbohydrates athletes need depends on several factors, including body weight, activity level, exercise type, duration, intensity, training goals, and individual preferences. Generally, athletes engaging in moderate to high-intensity exercise for more than an hour per day should aim to consume around 10 grams of carbohydrates per kilogram of body weight per day (Fernandes, 2020). For low-intensity training, carbohydrate intake can be reduced in line with the "train low" strategy, which may help promote beneficial metabolic adaptations (Podlogar & Wallis, 2022). While high carbohydrate intake has traditionally been emphasized for performance, emerging research suggests that lower carbohydrate diets may also offer benefits, particularly for metabolic health and fat oxidation in some athletes (Prins et al., 2023).

High-Intensity Performance

Athletes who train for longer durations and at higher intensities require more carbohydrates than those who engage in shorter workouts. For example, a two-hour daily basketball practice demands more carbohydrate intake than a 10-minute run. Younger athletes tend to have higher energy and carbohydrate needs at the same activity levels compared to older athletes in their 40s and 50s. Recommendations suggest that at least 50% of an athlete's diet should consist of carbohydrates to meet energy needs (Mitchell et al., 2018).

Energy

Carbohydrates are the primary fuel source for athletes, especially during intense practice sessions or demanding activities. Consuming enough carbohydrates is critical for maintaining energy levels by replenishing glycogen stores in the muscles and liver. Low glycogen levels can negatively affect performance (Mata et al., 2019). Research shows that consuming carbohydrates before and during exercise not only enhances endurance but also supports the body’s adaptation to training (Podlogar & Wallis, 2022). Timing is crucial—strategically consuming carbohydrates before, during, and after exercise has been shown to improve overall performance (Podlogar & Wallis, 2022). Experts recommend a daily intake of 6-12 grams of carbohydrates per kilogram of body weight to sustain energy during prolonged sessions. Additionally, carbohydrate loading before workouts can maximize glycogen stores and improve endurance (Ismardi et al., 2024).

Cognitive Functions

Carbohydrates are essential for supporting cognitive function, as they serve as the brain's primary energy source. Consuming adequate carbohydrates before and during exercise can improve cognitive performance, particularly in tasks requiring attention and decision-making, which are vital during competition (Smith et al., 2012). Glucose, a simple carbohydrate, is crucial for brain function and has been shown to enhance cognitive abilities (Smith et al., 2012). Research suggests that carbohydrate supplementation improves brain activity and reduces the perception of fatigue, supporting mental performance during physical exertion (Karpęcka & Frączek, 2020).

While carbohydrate drinks may not significantly reduce cognitive decline after exercise, they can help maintain cognitive flexibility during high-intensity activities, enabling athletes to perform better under pressure (Yang et al., 2023; Dupuy & Tremblay, 2019). Furthermore, consuming carbohydrates before exercise has been linked to improved performance on cognitively demanding tasks (Dupuy & Tremblay, 2019). Over the long term, a diet rich in carbohydrates supports better cognitive function, while low-carbohydrate diets may contribute to cognitive decline (Smith et al., 2012).

Hydration - Fluid Uptake

Consuming carbohydrates from nutritious sources such as whole grains, fruits, and vegetables helps sustain energy levels, preventing fatigue and enhancing performance. Insufficient carbohydrate intake can lead to reduced stamina, slower recovery, and diminished athletic performance. Beyond energy, carbohydrates also play a role in hydration when included in sports drinks. Drinks enriched with carbohydrates and electrolytes improve fluid absorption and retention, which is crucial for maintaining hydration during intense exercise (Urdampilleta & Gómez-Zorita, 2014; Rowlands et al., 2021). Sodium in these drinks helps maintain electrolyte balance, preventing dehydration and aiding recovery by replenishing lost minerals (Shirreffs, 2009).

Hydration is equally important for optimal athletic performance, as dehydration can impair several bodily functions. Water cushions the joints, and inadequate hydration can reduce flexibility and speed, which negatively affects performance. Hydration also supports muscle function, including that of the heart, and helps prevent cramps. Like a drop in blood sugar, dehydration can cause headaches, irritability, and difficulty concentrating. For athletes, maintaining proper hydration alongside carbohydrate intake is essential for peak performance and recovery.

Why Choose Unived’s Range of Elite Sports Nutrition?

Carbohydrates are an essential fuel for physical performance and recovery. Unived’s range of Elite sports nutrition products - including Elite Drink Mix 160, Elite Drink Mix 320, Elite Hydration Mix, Elite Gel 180, Gel100, and Elite Recovery Mix -are tailored to meet the unique needs of endurance athletes. These products provide a balanced mix of carbohydrate ratios for efficient energy absorption and sustained performance. They also deliver electrolytes in easily digestible formulations, ensuring quick refueling during intense activities. Together, these products help athletes push their limits while minimizing the risk of hitting the wall, cramps and digestive issues.

References

• Aritz, U., Urdampilleta, S., Gómez-Zorita, S. (2014). From dehydration to hyperhydration: isotonic and diuretic drinks and hyperhydrant aids in sport. Nutricion Hospitalaria, 29(1):21-25. doi: 10.3305/NH.2014.29.1.6775
• Rowlands, D., et al. (2021). The hydrating effects of hypertonic, isotonic, and hypotonic sports drinks on central hydration during continuous exercise: A systematic meta-analysis and perspective. Sports Medicine, 1-27. doi: 10.1007/S40279-021-01558-Y
• Mata, L., et al. (2019). Impact of carbohydrate intake on exercise performance and glycogen metabolism. Journal of Applied Physiology, 67(5):1843–1849. doi: 10.1152/jappl.1989.67.5.1843
• Smith, M., et al. (2012). Carbohydrates, glucose, and cognitive performance. pp. 139-157.
• Ismardi, I., et al. (2024). The Importance of Carbohydrate Intake for Maintaining Glycogen Stores and Physical Performance during Prolonged Exercise: A Literature Review. Jurnal Penelitian Pendidikan IPA, 10(Special Issue):83-89. doi: 10.29303/jppipa.v10ispecialissue.8733
• Urdampilleta, A., Gómez-Zorita, S. (2014). Hydration and recovery during exercise: The role of carbohydrates and electrolytes. Journal of Sports Nutrition, 6(3):57-65.