Carbohydrates are the preferred fuel for any kind of exercise. They maintain blood glucose levels during exercise and to replace muscle glycogen.
It is mainly about eating carbohydrates regularly and often not “loading”. It’s more about a lifestyle if regularly participating in strength activities. Regular carbohydrate intake will keep stores high ready for exercise anytime.
6-10g per kg body weight per day, daily on heavy days. All depends on an athlete’s total energy expenditure and type of sport, age, sex and environmental conditions.
50-60% carb intake is critical for preserving muscular strength. A lower intake can cause glycogen depletion and increased protein oxidation (muscle loss).
Diets high in carbohydrates are advised for athletes participating in regular resistance exercises. An athlete should not ingest carbohydrates 15-45 minutes before exercise because it can cause hypoglycaemia shortly after exercise begins. Which can lead to early exhaustion by depriving the muscle of one of its energy sources.
Carbohydrates regulate fat and protein metabolism
Muscle and liver glycogen are synthesized from carbs
Extremely low carb diets (3-15% carbs) have uniformly been shown to impair high-intensity exercise.
Strength/power athletes should consume approximately 55%–60% of total energy intake in the form of carbohydrate which equates to approximately 2–3 grams per pound per day for most athletes.
Recommended daily intake for most trained athletes is:
- 2.2 to 4.5 grams of carbohydrate/lb of body weight
- 2.2 to 3 grams of carbohydrate/lb of body weight for general training needs
- 3 to 4.5 grams of carbohydrate/lb of body weight for endurance athletes
- 5 grams of carbohydrate/lb of body weight for ultraendurance athletes (Who may need to rely on special carbohydrate supplements, as well as eating a very high carbohydrate diet)
