Fueling for Exercise and Recovery: How to Optimize Carbohydrate Intake

Course overview

Athletes continually seek strategies to improve performance, but not all methods marketed to this population are safe or effective. Adequate carbohydrate stores (muscle and liver glycogen) are critical for optimum athletic performance during aerobic activities, especially intermittent high-intensity work and prolonged endurance exercise. Fueling with adequate carbohydrates before, during, and after endurance exercise can enhance performance in endurance and ultra-endurance events. Recent research reveals that using multiple carbohydrate sources compared to a single source allows for a greater use of carbohydrate in events lasting more than 3 hours. Nutritional strategies that enhance carbohydrate availability before, during, and after exercise can improve an athlete's performance.