Carbohydrates as Fuel for Exercise

Carbohydrate is the prime resource for almost all types of exercise, mainly for high intensity activity. It is also considered as the most vital nutrient for athletic performance and is the preferred fuel for working muscles. Our body runs with a balance of fat, carbohydrate, and protein, but carbohydrate is the main source of energy for athletes. Carbohydrate provides energy for muscle contractions and brain function. It also acts as a substitute energy source for protein being used as energy. According to Health Canada's "Guide for Nutrition", 55% of the total energy in our food should come from carbohydrates and for athletes, it should be 60% to 70% of total energy be comprised of carbohydrates.

Without adequate carbohydrates the body is forced to depend more on fat and protein from the muscles, which are less effective energy-producing fuels. This may affect the athletic performance and the quality of training. For athletes, both carbohydrate food and fluid intake are important to sustain optimal energy levels and to maintain muscle glycogen. An athlete’s carbohydrate requirement before, during and after exercise depend on a number of factors, such as type, intensity and duration of exercise, body composition goals, environmental conditions and performance goals.

Carbohydrate consumption before exercise helps in increasing the glucose levels as well as glycogen stores in the liver and muscle. The intake of carbohydrate during exercise can benefit the performance, both through effects on the muscles and the brain/central nervous system. Carbohydrate ingestion after exercise is important for optimal retrieval of glycogen stores. Athletic performance is always dependent upon the capacity to retrieve from one session and continue to the next session. Partial or slow recovery of muscle glycogen can result in reduced ability to exercise well and gives a feeling of fatigue.

In conclusion, carbohydrate produces the fastest energy in the body. However, choosing the best resource is equally important. Some of the best resources of carbohydrate includes, whole grain, cereals, legumes, fruit, starchy vegetables, etc.  Athletes’ needs to consume more carbohydrates as compared to an average person to proper fuel and recover.

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