The Role of Carbohydrates in Athletes’ Energy

Carbohydrates are a hot topic in the world of nutrition, particularly for athletes striving to optimize their performance, however, many are wondering: “Do carbohydrates provide energy for athletes better than other nutrients?”

They’re definitely not our enemy; carbohydrates are essential for fueling your body and helping you perform at your best. Understanding the role of carbs for athletes can empower many to make informed dietary choices to achieve fitness goals.

Why Are Carbohydrates Important for Athletes?

Carbohydrates are the body’s main source of energy because they are the easiest macronutrient for our body to consume. Unlike protein or fat, carbs can be broken down when using muscle fibers known as fast-twitch muscles, like during intense activity. When you consume carbs, they are broken down into glucose, which circulates in the bloodstream and provides an immediate energy supply. Any glucose not immediately needed is stored in the liver and muscles as glycogen. Glycogen reserves serve as a readily accessible energy source during physical activity, particularly high-intensity activity.

Do Carbohydrates Store Energy?

For athletes, maintaining adequate glycogen stores is critical. Depleting glycogen levels can lead to fatigue, reduced performance, and even exhaustion. If you’ve heard of phrases like “hitting the wall” or “bonking,” those are due to a lack of glycogen. By consuming enough carbs, the body has the fuel it needs to sustain training and competition.

What Is the Role of Carbohydrates in the Energy System During Exercise?

The intensity and duration of one’s activity determines how the body utilizes carbs. During activities like sprinting, weightlifting, or HIIT (high-intensity interval training), the body relies heavily on glycogen stores. Activities that leave a person with heavy breathing require anaerobic metabolism, which doesn’t require oxygen, and glycogen is the primary fuel source during these times.

For steady-state activities like jogging or cycling, the body still primarily uses glycogen but begins to integrate fat as an energy source. Events lasting more than 90 minutes will need optimum glycogen levels to keep a person going. This is why long-distance runners and other athletes use carbohydrate loading, consuming high levels of proper carbohydrate sources in the days leading up to an event. Taking in carbs during the event will also help sustain energy and delay fatigue.

Good Carbohydrates for Energy and How to Incorporate Them Into an Athletic Diet

Both the timing and type of carbs to consume can depend on the goal. Simple carbs are easier for the body to quickly digest, while complex carbs take longer to break down.

• Pre-Workout: Consuming carbohydrates one to four hours before exercise helps top off glycogen stores. Choose easily digestible options with simple carbs like bananas or a smoothie.
• During Exercise: For activities lasting over an hour, consuming quick-digesting carbs like energy gels or sports drinks can sustain energy levels while being easy to manage mid-activity.
• Post-Workout: After exercise, a combination of carbohydrates and protein aids in glycogen replenishment and muscle recovery. Aim for a ratio of about 3:1 carbs to protein.

Optimizing An Athletic Performance

While carbohydrates are a cornerstone of athletic energy, ensuring the body is recovering efficiently from physical demands can further enhance performance. Adding recovery tools like Juvent’s Micro-Impact Platform may support joint health and overall mobility, which are critical for maintaining your active lifestyle. Athletes using the self-calibrating platform report that the gentle vibrations leave them feeling more prepared for physical activity and that they recover more comfortably afterward. Leave no stone unturned when it comes to fitness and athletic prowess—especially when it means you can enhance the recovery process without leaving your home.

Carbohydrates are a vital component of any athlete’s diet, providing the energy needed for peak performance and sustained endurance. By understanding how carbs work within the body’s energy systems and incorporating them strategically into your meals, your body will have the fuel it needs to excel. Pairing proper nutrition with accelerated recovery techniques like Juvent’s Micro-Impact Platform® will help you stay at the top of your game. Every athlete is unique, so find the right balance of carbohydrates for your needs and unlock your full potential!

FDA Disclosure

In the US, the Juvent device is considered investigational for the treatment of osteoporosis or improvement/maintenance of bone mineral density and our claims have not been reviewed or cleared by the FDA to treat any disease or condition. (2) Calculated over the 20+ year expected life of a Juvent. The JUVENT® Micro-Impact Platform® is Registered as a Class I medical device for exercise and rehabilitation. JUVENT products are covered by the following issued patents, pending patents and their foreign equivalents: 6,843,776 6,884,2277,094211 7,207,954 7,207,955 7,985,191 8,114,036 11/369,611 11/486,538. Juvent, Dynamic Motion Therapy, Micro-Impact Platform, and the symbol are Registered trademarks of Regenerative Technologies Corporation.