How can carbohydrates help you perform better in athletic activities?

A diet rich in carbohydrates increases both endurance and intermittent high-intensity performance because of the extra store of carbohydrates in the muscles and liver, called glycogen

Carbohydrates are the body's main source of energy for athletic events. Carbohydrate feedings before exercise can help to restore glycogen stores, which may be called upon during prolonged training and in high-intensity competition. Carbohydrate meals should be low fat, easily digested, and tolerated by the athlete.

Carbohydrates are the body's main source of fuel. The carbohydrates we eat are broken down into glucose that the body can either use to carry out essential functional processes right away or they can be stored in the form of glycogen in the liver or the muscle for use later on.

I am a Triathlete here is my opinion from my experience: One thing I have found helpful in obvious way is to consume carbohydrates in regular intervals while you are in the race & consume in calculated quantity depends on your training intensity & goals in your normal days while you are not in the race. We all knew carbohydrates are the key source energy & saying that we need it in regularly intervals to our body to have & provide that energy to maintain our performance throughout any sport event. As in the case of a triathlete they will be doing 3 different sports in a specific time period, then one needs to have a fuel(energy) until the last leg of the sport which is running. So having carbohydrates in regular intervals helps athletes.

Carbohydrates are king when it comes to any high intensity athletic activity. Since all high intensity activity use glycogen and glucose almost exclusively, it makes them a super food for athletes and without it one would observe a significant decrease in energy output and performance, present a less robust stimulus for muscle growth and even impeding recovery. Which are the exact opposite of what athletes are looking for. Hope that helps! Get in touch with me for any questions :D

Carbohydrates are broken down into glucose molecules during digestion. This starts the body's energy production cycle where glucose is converted to Adenosine Triphosphate (ATP), an energy currency that is stored within the muscles. For each molecule of glucose, two ATP molecules are hydrolyzed.

Think of carbs as the premium fuel for your muscle engine. When you eat carbs, they break down into glucose, a.k.a. energy. This glucose gets stored as glycogen in your muscles. When you're hitting the gym or doing any physical activity, your muscles tap into this glycogen reserve for a quick energy boost. It's like having a reserve tank of high quality fuel ready to power you through your workouts!

I agree with you all. Carbohydrate foods are broken down to glucose through glycolysis and this processes causes release of energy in form of ATP. Unused glucose is stored as glycogen in the muscles and liver. During athletic activity, stored glycogen is converted to glucose to give energy (it’s very accessible and thus gives the body quicker energy).

Os carboidratos est?o associados a produ??o de glicogênio na via glicolítica para gera??o de ATP, que é como se fosse a moeda do nosso corpo. Precisamos de ATP para o trabalho ser feito. Temos outras vias energéticas como a gordura e as proteínas, porém s?o vias mais lentas e nossa primeira fonte energética é a glicose proveniente dos carboidratos e também de mais facil digest?o e absor??o. Além disso, nosso cérebro, para um bom funcionamento precisa desse nutriente e por isso as dietas lowcarbs ou nocarbs que est?o sendo disseminadas est?o erradas. Você precisa de carboidratos de baixo, médio e alto índice glicêmico, dependendo da situa??o que estiver. é importante um controle da insulina para saber como esta a entrada na via.

Carbohydrate is the main fuel for high intensity exercise (muscle and liver glycogen stores can only last for around 90 min of aerobic exercise). Carbohydrates, especially with high GI, provide fast energy to be used by the working muscles, while Fat is oxidised much slower than glycogen, meaning that it does not supply energy rapidly.

During prolonged exercise, your body relies on glycogen, which comes from carbs, to keep you going. When glycogen levels drop, so does your endurance. Carbs help maintain those glycogen stores, delaying fatigue and keeping you pushing through that extra mile or last set. It's like having a secret stash of energy to unlock when you need it most.

They help restore glycogen stores which may be required by the brain, nerves and body tissue during high intensity training ir resistance training.

After a workout, carbs play the superhero role in recovery. They replenish glycogen stores in your muscles, helping you bounce back faster. Additionally pair them with some protein, and you've got the ultimate muscle-repairing duo. It's like sending in construction workers to fix up any wear and tear from your workout, making sure you're ready to hit it hard again next time.

After intense exercise, consuming carbohydrates is crucial for replenishing glycogen stores and facilitating recovery. This helps the body recover more quickly, reducing the risk of overtraining and promoting optimal performance in subsequent workouts or competitions. Intense exercise can elevate cortisol levels, a stress hormone associated with muscle breakdown. Consuming carbohydrates post-exercise helps reduce cortisol levels, minimizing the catabolic effects on muscle tissue and promoting a more favorable anabolic environment for recovery.

Você possui uma reserva de glicogênio no fígado e no músculo, feita de glicose proveniente da via glicolítica que é alimentada pelos carboidratos que você consome em sua dieta. Quando você faz atividade física, você utiliza os carboidratos consumidos no seu pré treino, e na sua alimenta??o do dia e dependendo da intensidade, parte ou toda essa reserva. Durante a recupera??o, é necessário repor essa reserva para que no próximo treino você esteja com bastante energia de reserva novamente para ter um bom desempenho. é o que chamamos de pós treino que vai até 48 horas depois de uma sess?o de treinamento intenso. é importante avaliar o paciente, o treino, a rotina, para definir quantidades, tipo, horarios de consumo.

The carb amount is like a personalized recipe – depends on your goals, activity level, and body. As a general guide, aim for 45-65% of your daily calories from carbs. For a more precise recipe, it's smart to consult with a nutrition expert.

You actually do not need any carbohydrates at all. Carbohydrates are a non-essential nutrient. There is no such thing as an essential carbohydrate! Protein and fat are both essential nutrients. You need to consume both of them to survive. You do not need to consume carbohydrates.

Carbohydrate is the main source of fuel for the day. But of course the requirement will depend on the activity level of the person. 30 to 40g/kg/day is the general rule. The source of carbohydrate is important. What we want is complex carbohydrate from plant based and not simple, refined carbohydrate. Without carbohydrate at all will cause the body to go into keto acidosis, which an medical emergency.

The ideal quantity of carbohydrates in a person’s diet varies and doesn’t have a specific definition. It is influenced by factors such as age, gender, body composition, activity levels, personal preferences, food culture, and current metabolic health, making it unique to each individual. Individuals who engage in regular physical activity and possess greater muscle mass can accommodate higher carbohydrate intake compared to their sedentary counterparts. Additionally, the role of metabolic health becomes particularly pronounced, as those dealing with metabolic syndrome, obesity, or type II diabetes experience significant alterations in dietary considerations.

Para definir o consumo de carboidratos contamos com vários guidelines da sociedade americana de nutri??o esportiva, artigos científicos e metanalises com testes em vários esportes e situa??es de patologias, mas geneticamente cada individuo possui uma tolerancia diferente aos macronutrientes. Alguns toleram melhor carboidratos, outros toleram melhor gorduras. Hoje estudamos bastante o microbioma intestinal. Na pratica clínica é importante avaliar enzimas digestivas como amilase e lipase e também exames de fezes para saber como esta a digestibilidade de nutrientes, bem como um recordatório para saber como esta o consumo desse paciente. Baseando-se nos guidelines e nos exames, definimos quantidades adequadas individualmente.

The type of carbohydrate that we should choose is complex carbohydrate from plant based food. What we should avoid is refined, simple carbohydrate which is the cause of insulin spike.

We should aim to choose complex carbohydrates that are high in fiber, antioxidants, vitamins and minerals. Complex carbohydrates take more time to digest, so they lead to a more sustained energy release. They have a lower glycemic load, and the lower the load the more sustained the release. When you consume simple carbohydrates such as processed breads, cakes, donuts ect, this leads to a quick release of glucose into the blood stream due to the high glycemic load which will cause what we know as a "crash".

é importante considerar que o consumo de carboidratos previne que o organismo utilize outras vias metabólicas para a produ??o de energia. Durante a realiza??o de exercícios, a glicose originada pela metaboliza??o dos carboidratos serve como principal fonte necessária para formar o ATP (adenosina trifosfato) que é a molécula utilizada em rea??es bioquímicas que ir?o permitir o melhor desempenho muscular. N?o consumir carboidratos adequadamente faz com que o sistema bioquímico do organismo utilize vias alternativas para a produ??o da glicose e, consequentemente, do ATP. E as primeiras moléculas a serem requisitadas para tal s?o as proteínas, geralmente as proteínas musculares. Isso pode fazer com que haja perda de massa muscular no indivíduo.

Protein, fat, and carbohydrate needs vary person to person, and they also vary based on the amount of activity you are participating in. There is no one size fits all, and every person's macronutrients should be calculated and tailored to fit their specific needs.