The important Macronutrient in the Diet
Carbs in the form of simple sugars is the dominant fuel for contraction of muscles and brains of athletes during stop and go sports. Carbohydrates provide fuel for high intensity aerobic exercises and as well as for anaerobic sprints of bursts including many sports. Many studies suggest that more than 75% of the fuel used by athletes during practices and games comes from carbohydrate. Fat will provide the remaining energy (approximately 20%) and protein is not a significant fuel source (approximately 5%) in well- fed athletes.
How does the body store carbs?
The body stores carbs in the muscles as glycogen which is stored in the liver. While exercising at a high intensity, muscle glycogen breaks down into glucose to provide instant energy for the contraction of muscles. The liver has an extensive role to play: - It must release enough glucose in the blood so that you don’t experience low blood sugar and fatigue. A carb-rich meal hours before workouts ensures the glycogen stores are full.
But how to fuel the body during exercise?
You can preserve your glycogen stores during workouts during exercise by consuming a drink having low levels of carbs, for instance: whey protein, BCAAs or an isotonic drink. The carbohydrate is rapidly absorbed into the bloodstream as glucose and is instantly used to provide energy. In such a manner, the glycogen stores are not used up and this allows the person to work harder and longer before the carbohydrate stores are depleted.
Learn to save your glycogen stores :)
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