Many people reduce carbohydrate intake when losing weight. Some even completely cut out carbohydrates to enhance dieting effects. However, carbohydrates are the body's main energy source and are essential during exercise. Exercising without sufficient carbohydrates not only decreases performance but also hampers muscle growth. Why are carbohydrates important?

 

◇Used as a main energy source during exercise

 

Carbohydrates are the most efficient fuel. Usually, 1 gram of carbohydrate provides 4 kcal, while fat provides 9 kcal, which often leads to the misconception that fat is a better energy source. However, when considering the oxygen required for the body's metabolism of these two nutrients, carbohydrates are about 7% more efficient as fuel than fat. Therefore, when we consume carbohydrates, our body stores them not only in the liver but also in muscles in the form of glycogen. This stored carbohydrate is used as the main energy source during exercise. Especially during prolonged endurance exercise lasting over 90 minutes, carbohydrates are the most important energy source. In 2016, the American College of Sports Medicine (ACSM) announced that if high-intensity exercise is performed for less than an hour a day, one should consume 5-7 grams of carbohydrates per kilogram of body weight daily. However, this recommendation is targeted at athletes; for the general public, consuming about 2-3 grams of carbohydrates per kilogram of body weight per day is sufficient.

Finish eating at least one hour before exercise.

 

To ensure smooth exercise, you should finish eating at least one hour before working out. Consuming enough carbohydrates during this time allows glycogen in the muscles to be synthesized, improving endurance. It also reduces muscle damage and speeds up recovery after exercise. However, eating carbohydrates less than an hour before exercising can actually decrease exercise performance because undigested food remains in the stomach, causing blood flow to shift toward the digestive organs. Poor digestion can lead to bloating, heartburn, and other discomforts.

 

Consume carbohydrates immediately after exercise

 

If you finish exercising, it is good to consume enough carbohydrates within 45 minutes. This is because you need to replenish the glycogen in your body that was used during exercise. In fact, a study from the University of Texas at Austin in the United States shows that consuming carbohydrates immediately after exercise increases muscle glucose uptake by 3 to 4 times. To accelerate the recovery of glycogen in muscles, it is helpful to consume foods with a high glycemic index such as potatoes, bread, cereal, and pineapple.

 

 

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