Carbohydrates are the main source of energy for muscles during intense workouts. Without them, workout quality declines and recovery slows down.
Simple vs. Complex Carbohydrates
- Simple carbohydrates (sugar, fruit, white rice) — are quickly absorbed and are ideal during and after a workout
- Complex carbohydrates (buckwheat, oats, sweet potatoes, brown rice) — provide sustained energy and form the basis of your diet
How much do you need?
- Low activity: 3–5 g/kg/day
- Moderate activity (3–5 workouts): 5–7 g/kg/day
- High activity: 7–10 g/kg/day
Around your workout
- 2–3 hours before: 1–2 g/kg of complex carbohydrates
- After: 0.8–1.2 g/kg for glycogen replenishment
