Are carbs actually king?

The Importance of Fuelling Your Training with Carbohydrates

Carbohydrates often get a bad reputation in popular diets, but for anyone serious about improving their physical performance, especially athletes and active individuals they are an essential part of fuelling your body. Whether you’re lifting weights, doing high-intensity intervals, or engaging in endurance sports, carbohydrates provide the energy you need to perform at your best and recover effectively.

In this blog post, we’ll dive into why carbs are crucial for training, how to determine the right amount based on activity level, and specific fuelling strategies for endurance exercise.

Why Carbohydrates Are Essential for Performance

Carbohydrates are your body’s primary energy source, particularly during moderate to high-intensity exercise. When you consume carbs, your body breaks them down into glucose, which fuels your muscles and brain. Any excess glucose is stored in your muscles and liver as glycogen, which serves as a ready-to-use energy reserve for when you’re training or competing.

During exercise, especially intense or long-duration sessions, your body burns through glycogen stores to keep your muscles working. If these stores are depleted, performance drops, and you may experience fatigue, decreased power output, and poor recovery. Without enough carbs, you simply can’t sustain high levels of performance.

Carbohydrates and Activity Levels: How Much Do You Need?

The amount of carbohydrates you need depends largely on your activity level. Different training intensities and durations require varying amounts of fuel to keep you performing at your peak. Here’s a breakdown of carbohydrate recommendations based on activity levels:

• Light Activity (low-intensity training or short duration workouts, 30-45 minutes):

• Carbohydrate intake: 3-5 grams of carbs per kilogram of body weight per day.

• Example: If you weigh 70kg, aim for 210-350 grams of carbs daily.

• Moderate Activity (regular training, 1 hour/day, moderate intensity):

• Carbohydrate intake: 5-7 grams of carbs per kilogram of body weight per day.

• Example: A 70kg individual should consume 350-490 grams of carbs daily.

• High Activity (high-intensity training or endurance exercise, 1-3 hours/day):

• Carbohydrate intake: 6-10 grams of carbs per kilogram of body weight per day.

• Example: A 70kg athlete needs 420-700 grams of carbs daily.

• Very High Activity (elite athletes or training for 4+ hours/day):

• Carbohydrate intake: 8-12 grams of carbs per kilogram of body weight per day.

• Example: A 70kg endurance athlete should consume 560-840 grams of carbs daily.

Fuelling Protocols for Endurance Exercise

For endurance athletes, carbohydrate intake becomes even more critical. Whether you’re running a marathon, cycling long distances, or participating in a multi-hour event, your glycogen stores need to be full to ensure you don’t hit “the wall” a point where glycogen is depleted, and performance dramatically drops.

Pre-Exercise Fuelling

Before any endurance event or long training session, it’s crucial to start with full glycogen stores. Here’s how to fuel properly in the hours leading up to exercise:

• 24-48 hours before:

For endurance events lasting longer than 90 minutes, aim to consume 8-12 grams of carbohydrates per kilogram of body weight per day in the two days leading up to the event. This practice, known as “carb-loading,” ensures your glycogen stores are maxed out.

• Example: A 70kg athlete should consume between 560-840 grams of carbs per day during this period.

• 3-4 hours before:

Consume a meal rich in carbohydrates, moderate in protein, and low in fat. You want to aim for around 1-4 grams of carbs per kilogram of body weight. This meal should provide a steady release of energy to fuel your workout or competition.

• Example: A 70kg athlete should have a pre-event meal containing 70-280 grams of carbs.

• 1 hour before:

A light snack containing about 30-60 grams of easily digestible carbs can help top off glycogen stores. This could be a banana, energy bar, or a sports drink. Avoid high-fiber or fatty foods, as they can slow digestion.

During Exercise Fuelling

If your training session or event lasts longer than 90 minutes, you’ll need to consume additional carbs to maintain energy levels. The goal during endurance exercise is to keep glycogen levels topped up and avoid hitting the point of depletion.

• Consume 30-60 grams of carbs per hour of exercise for activities lasting 1-2.5 hours. For ultra-endurance events (over 2.5 hours), aim for 60-90 grams of carbs per hour.

Carb sources:

• Energy gels

• Sports drinks (which provide carbs and electrolytes)

• Dried fruit (such as raisins or dates)

• Energy bars

• Bananas

Your body can only absorb a certain amount of carbohydrates per hour, so it’s essential to space out your intake to avoid stomach discomfort.

Post-Exercise Fuelling

Post-workout or post-event, it’s time to replenish glycogen stores, repair muscle tissue, and promote recovery. The first 30-60 minutes after exercise is the optimal window to refuel because your muscles are primed to absorb carbs and protein.

• Consume 1-1.2 grams of carbs per kilogram of body weight within 30 minutes after exercise.

• Pair carbs with protein in a 3:1 or 4:1 ratio to promote muscle recovery. For example, you could have a recovery shake with a mix of carbs (from fruit or a carb powder) and protein (from a protein powder), or a meal such as chicken with sweet potatoes.

• Continue consuming carbs in meals and snacks over the next 24 hours to fully replenish glycogen stores.

Best Carbohydrate Sources for Training

Not all carbohydrates are created equal. When fuelling for performance, you want to focus on quality carbs that provide sustained energy. Here are some great carbohydrate sources for training:

• Whole grains: Brown rice, quinoa, oats, whole grain bread, and pasta.

• Fruits: Bananas, apples, oranges, berries, and dried fruits like dates and raisins.

• Starchy vegetables: Sweet potatoes, regular potatoes, squash, and beets.

• Legumes: Lentils, chickpeas, black beans, and peas.

• Sports-specific carbs: Energy gels, sports drinks, carb powders, and energy bars.

During and immediately after exercise, faster-digesting carbs like sports drinks, gels, or white bread may be preferable for quick glycogen replenishment.

Final Thoughts

As someone who has trained hard and prioritised my performance and nutrition all my adult life, I have always prioritised protein. Only recently have I truly embraced the power of carbohydrates and fuelled to the levels explained in this article. I now eat 450-600g of carbohydrates a day and I can assure you, your training and performance will sky rocket if you ensure every time you lace up your running shoes or walk into the gym you are adequately fuelled.

By calculating your intake based on activity level and following smart fuelling protocols, you can optimize your performance, reduce fatigue, and enhance recovery. So, embrace carbs as your training ally and fuel your body for success!