Carbohydrates for training and competition

Adequate carbohydrate intake can enhance athletic performance by maintaining high carbohydrate availability.

• Carbohydrate availability is crucial for muscle and brain function during exercise.
• Timing and quantity of carbohydrate intake before, during, and after exercise are important for optimal performance.
• Small amounts of carbohydrate intake, even through mouth-rinsing, can improve performance in high-intensity sports lasting around 1 hour.
• For events lasting longer than 2.5 hours, carbohydrate intake of up to 90 g per hour may be beneficial.
• Different carbohydrate blends could improve absorption rates at higher intake levels.
• The effects of 'train-low' strategies on performance in well-trained athletes remain unclear.

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