Carbohydrates for Athletes: Friend, Not Enemy
Carbohydrates have a bad reputation in diet culture, but for anyone who trains, they're a key source of energy. Your muscles store carbohydrate as glycogen, which they use during moderate and intense exercise.
Why carbs matter
- They fuel high-intensity and long-duration exercise.
- Low stores can lead to fatigue and poor performance.
- They support recovery when eaten after training.
Choose a mix
- Everyday carbs: whole grains, oats, brown rice, potatoes, legumes, fruit.
- Quick carbs around exercise: bananas, dried fruit, sports drinks or white bread, easier to digest.
How much?
It depends on your training. A rough guide used in sports nutrition is 3 to 5 g per kg of body weight on light days, rising to 6 to 10 g per kg for heavy endurance training. A dietitian can tailor it for you.
During long sessions
For activities lasting longer than about 60 to 90 minutes, taking in carbohydrates such as gels, chews or a banana can help maintain performance. Practise this in training.
Not just for athletes
For casual exercisers, a balanced plate with a portion of whole-grain carbohydrate is usually enough.
