Carbohydrates as energy sources

Intense and prolonged workouts, whether running a marathon, participating in a cycling race, or training for a triathlon, push the body to its limits. It's important to eat well, and carbohydrates are a key nutrient.

What are carbohydrates and how do they work?

Carbohydrates are one of the three main sources of energy for the human body, along with fats and proteins. Once ingested, they are converted into glucose (blood sugar), which is used as immediate fuel. Excess glucose is stored as glycogen in the muscles and liver, serving as an energy reserve for future use.

Types of carbohydrates:

• Simple carbohydrates : Found in foods like sugar, fruit, or juice, they provide quick but short-term energy.
• Complex carbohydrates : Found in foods like brown rice, sweet potatoes, or oats, they release their energy more slowly, ideal for prolonged endurance.

During intense exercise, your body primarily uses carbohydrates as an energy source because they are more readily available than fats.

The Benefits of Using Carbohydrates During Intense Training

Strategically incorporating carbohydrates during prolonged or intense sessions has several notable benefits:

• Maintain energy levels : Carbohydrates provide a constant source of fuel, preventing sudden energy drops.
• Improve endurance : Increased carbohydrate availability helps delay the onset of fatigue and maintain sustained effort.
• Reduce muscle breakdown : This prevents the use of muscle protein as an energy source.
• Stabilize blood sugar : Avoid drops in blood glucose, which can lead to feelings of weakness.
• Facilitate faster recovery : Carbohydrates consumed during exercise accelerate the replenishment of glycogen stores.

What types of carbohydrates should you favor?

Not all carbohydrates are created equal when it comes to sports nutrition. Here are the most commonly used and recommended sources:

1. Glucose

Glucose is immediately absorbed by the body, making it an ideal source for quick energy gains.

2. Fructose

Found in fruit, fructose is absorbed more slowly. When combined with glucose, it allows for more efficient energy use.

3. Maltodextrin

A processed, easily digestible complex carbohydrate that provides a continuous flow of energy without causing digestive upset.

4. Dextrose

It is a concentrated form of glucose, often used in drinks or solutions for rapid energy intake.

5. Custom Blends

Many energy drinks and gels include a carbohydrate blend (glucose/fructose/maltodextrin) to maximize absorption efficiency.

How to use carbohydrates during training?

When to consume carbohydrates?

• Before training (2-3 hours before): Consume a meal rich in complex carbohydrates to replenish glycogen stores.
• During prolonged training : Use supplements such as gels or drinks every 30 to 60 minutes to maintain your energy levels.
• Post-workout : Supplement with rapidly absorbed carbohydrates to speed recovery.

How much to consume?

The ideal amount depends on the duration and intensity of the effort:

• 60 to 120 minutes : 30 to 60 g of carbohydrates per hour.
• 120 minutes and more : Up to 90 g, or even 120 g per hour by combining glucose and fructose.

Common mistakes to avoid

Although carbohydrates are essential, their improper use can hinder performance. Here are some common mistakes:

1. Too many simple sugars at once : This can cause digestive problems.
2. Lack of training : Don't test a new nutrition strategy on race day.
3. Lack of electrolytes : An imbalance between carbohydrates and electrolytes can lead to cramps.
4. Excessive concentration : Some drinks that are too concentrated in carbohydrates can slow absorption and cause bloating.
5. Ignore individual tolerance : Absorption needs and capacities vary from person to person. Experiment with several options to find what works for you.

Additional tips

• Practice your nutrition plan : Every body reacts differently. Practice your eating strategy to avoid surprises on the big day.
• Adjust your hydration : In hot weather, adjust your intake according to your sweating.
• Consult an expert : A sports nutritionist can help you develop a plan tailored to your specific needs.

Unlock your full potential with carbohydrates

Incorporating carbohydrates into your workout routine can make all the difference between reaching a goal or giving up halfway. In addition to improving your performance, it also impacts your recovery and overall well-being. Take the time to test what works for you and enjoy the results.

Want to boost your performance with optimal hydration and a high-performance carbohydrate intake? Discover RYD-02 , our range of drinks specially designed to fuel your effort while staying hydrated.

Sources:

Burke, L.M., & Hawley, J.A. (2018). Carbohydrate availability and training adaptation. Sports Medicine , 48(Suppl 1), 131-140.

Jeukendrup, AE (2014). A step towards personalized sports nutrition: Carbohydrate intake during exercise. Sports Medicine , 44(Suppl 1), S25-S33.

Cermak, N.M., & van Loon, L.J. (2013). The use of carbohydrates during exercise as an ergogenic aid. Sports Medicine , 43(11), 1139-1155.

Campbell, B. et al. (2013). International Society of Sports Nutrition position stand: Carbohydrates and performance. Journal of the International Society of Sports Nutrition , 10(1), 1-11.

Thomas, D.T., Erdman, K.A., & Burke, L.M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the ACSM on nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics , 116(3), 501-528.