Nutrition

How much carbohydrate should you eat?

How much carbohydrate should you eat?
In endurance sports in particular, the glycogen stores in the muscles are one of the most important factors for performance. The muscle glycogen stores are, so to speak, compressed glucose, which is a type of sugar that lies within the muscle. Carbohydrates is an overall term for all types of sugar and when we eat carbohydrates, they will all eventually be converted into glucose. In the muscles, it is then compressed so that it can lie more efficiently as muscle glycogen.
When we then train and consume muscle glycogen, but do not eat enough carbohydrates after training, it can ultimately end up with us having depleted depots and thereby not being able to perform what we could have otherwise managed.
Therefore, the amount of carbohydrates is one of the 5 important factors for us to maintain our muscle glycogen and thereby also our performance.
There are two factors that come into play when looking at how much muscle glycogen is broken down: Intensity and duration.
After one hour of training, the muscle glycogen stores will have reached a critically low amount . In order to be exhausted, however, for most people, the training must be hard, so that the stores are depleted already after an hour of training.
If, on the other hand, the training is of more moderate intensity, it will often take about an hour and a half before they are critically low.
But how much carbohydrate should you eat?
For that, we have a small guide here:
  • If you don't train every day, 3-5g of carbohydrate per kg. Body weight, be sufficient (follow the general recommendations)
  • When training every day for about one hour, the intake should be 5-7g of carbohydrate per kg. Body weight.
  • For an hour of hard training, or more than an hour's duration, it should be up to 7-10g of carbohydrate per kg. Body weight.
That is a man of approx. 75 kg. There is training for an hour every day, must get up and consume between 375 and 525g of carbohydrate. For comparison, there are approx. 60 g of carbohydrate in 100 g of pasta and he must therefore consume just under one kilo of pasta (provided he does not eat anything else that contains carbohydrates during the day)

When, for example, " carboloades " you can go over 10g, but you shouldn't do that for a long time at a time as you won't be consuming sufficient amounts of protein and fat which, among other things, contributes some important vitamins.

The role of carbohydrates in replenishing glycogen stores

After exercise, it is crucial to replenish glycogen stores quickly to promote muscle repair and growth. This "anabolic window" is a period after exercise when the body is more receptive to nutrients and carbohydrate intake can maximize glycogen replenishment. Research shows that consuming carbohydrates within 30 minutes of exercise can improve the rate of replenishment.

Timing and quality of carbohydrate intake

  • Immediately after exercise : Choose fast-absorbing carbohydrates to speed up glycogen replenishment, e.g. fruit juice or a carbohydrate gel.
  • Two to three hours after exercise : Integrate a meal rich in complex carbohydrates and protein to support muscle repair and further glycogen replenishment, e.g. a large portion of pasta with lean meat and vegetables.
  • Daily Diet Planning : To maintain optimal glycogen stores throughout training days, it is important to have a well-balanced diet that contains a good mix of complex carbohydrates from whole grains, fruits and vegetables along with protein and healthy fats.

Carbohydrate sources and their effect on performance

It is important to choose the right carbohydrate sources. Complex carbohydrates such as whole grains, quinoa, sweet potatoes and oatmeal provide a more stable energy release compared to simple carbohydrates, which can lead to rapid blood sugar fluctuations. A diet rich in complex carbohydrates supports a better long-term energy supply and can improve endurance performance.

Frequency of carbohydrate intake

For athletes who train several times a day, frequent carbohydrate intake in smaller portions can help maintain energy levels and promote faster replenishment of glycogen stores. This is especially important during periods of intense training or competition.

"Carboloading" before long endurance events

The strategy of increasing carbohydrate intake in the days leading up to a long endurance event can maximize glycogen stores. However, this must be done carefully to avoid gastrointestinal discomfort and ensure that there is still room for adequate intake of proteins and fats, which also play an important role in the body's function and performance.

Conclusion

A well-planned nutritional strategy that includes sufficient, high-quality carbohydrates taken at the right times is essential to optimize performance and replenish glycogen stores for endurance athletes. By integrating these principles into training and nutrition planning, athletes can ensure they maintain energy levels, maximize performance and promote rapid recovery.

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