Using Carbohydrates to Fuel Your Performance

Many athletes strive to enhance their performance and feel better during exercise. Adopting an effective nutrition strategy can significantly help you achieve your fitness goals. Consuming carbohydrates at the right time is one of the simplest and most effective ways to improve performance during physical activity.

As a general guideline, it’s beneficial to fuel with carbohydrates during moderate to high-intensity exercise lasting over 30 minutes. Start with around 30 grams of carbohydrates per hour. As the intensity or duration of your activity increases, consider increasing this to 60 grams or even 90 grams per hour for optimal performance (Podlogar & Wallis, 2022).

When you exercise, your body primarily relies on carbohydrates stored as glycogen in your muscles and liver for energy. Glycogen is the preferred energy source during moderate to high-intensity activity. By consuming carbohydrates, you can maintain and replenish these energy stores, ensuring your body has what it needs to sustain performance and recover effectively (Burke et al., 2011; Karelis et al., 2010).

The goal of consuming carbohydrates for sport is to ensure you have sufficient glycogen reserves to meet the demands of your workout or competition. Without adequate energy, you risk fatigue and reduced performance.

Using a drink mix with a blend of carbohydrates, such as maltodextrin and fructose, can maximize the energy your body absorbs and uses. Read more in “Understanding the 2:1 Ratio”.

Whether you’re a hockey player, soccer player, swimmer, runner, cyclist, or tennis player, proper carbohydrate fueling is essential for maintaining endurance, strength, and focus. Athletes in these sports, which require sustained energy or bursts of high-intensity effort, benefit significantly from strategic carbohydrate intake. Understanding when and how to fuel can make all the difference in achieving your performance goals.