An athlete’s body weight has very little to do with carbohydrate requirements.
Jeukendrup explains that the amount of carbohydrates needed during exercise depends on the intensity, type and duration of activity.
Carbohydrate sources can be divided into two categories. Some carbohydrates, like glucose and sucrose, are used rapidly, while others, like fructose, are used more slowly.
van Loon explains the amount of carbohydrate needed after a workout and what sources athletes should look to consume.
Jeukendrup explains that mouth rinsing can help improve performance. Sensors in the mouth signal the brain which sends a message to the muscles.
While the form of carbohydrate delivery doesn’t impact performance, it is important that carbohydrate supplements are low in fat, protein and fiber.
The thought that the body switches from carbohydrates to fat for energy is a myth. While the levels do change, athletes burn both at the same time.
Experts have determined that extreme carbohydrate loading is unneccessary. Athletes can gradually increase their carbohydrate intake while reducing training load leading up to the race.
Carbohydrates are the main fuel source for an athlete during training, so this macronutrient should not be avoided when trying to lose weight.
Sugar and salt, along with water and flavor, are the key components of a sports drink. Carbohydrates, including sugars, provide fuel and salt helps replace sweat losses.
The game of football involves repeated, short, high-intensity bursts of muscle contraction. The preferred energy source for burst or sprint activities is carbohydrate.
Stop-and-go sports involve frequent transitions from one intensity to another. Therefore, the muscle relies heavily on carbohydrate as the main fuel source.