Carbohydrates
Carbohydrates are an essential fuel for athletes. It’s not about restricting them, but about choosing quality sources and timing them correctly throughout the day. Thanks to them, we perform better and the body recovers faster.
Why carbohydrates matter:
• The main source of energy for muscles during exercise and for the brain at work.
• Stored in the body as glycogen in muscles and the liver.
• Without enough carbohydrates, fatigue, performance drop, and in sports the well-known ‘bonk’ or ‘hitting the wall’ can occur.
An active person should never completely eliminate carbohydrates from their diet.
During exercise:
• Low intensity (walking, light jogging): the body uses more fat.
• Moderate to high intensity: the main source is carbohydrates (glycogen + glucose from blood).
When glycogen stores are depleted → performance drops sharply.”
How much carbohydrates does the body need
• General population: 3–5 g per kg of body weight per day.
• Active individuals: 5–7 g per kg per day during regular training, and even more with higher loads.
• For an 80 kg man, that means 400–560 g of carbohydrates daily.
Where to find quality carbohydrates
• Complex (slow): oats, rice, potatoes, pasta, whole-grain bread, legumes.
• Simple (fast): fruit, honey, juice – suitable after training or during prolonged effort.
• Unsuitable sources: sweets, soft drinks – they provide quick sugar without vitamins, minerals, or fiber.
When to eat carbohydrates
Morning and forenoon
as fuel for the brain and muscles.
Before exercise
a small portion of complex carbohydrates for energy.
After exercise
faster-absorbing carbohydrates to replenish glycogen + protein for recovery.
Evening
it’s not necessary to completely avoid carbohydrates, just choose lighter options (potatoes, vegetables, a little rice).
Simple carbohydrates
Simple carbohydrates consist of one or two sugar units, are quickly igestible and provide quick energy, such as glucose, fructose and sucrose (sugar).
They help to quickly provide energy during sports performance, but their excessive consumption can lead to weight gain.
Complex carbohydrates
Complex carbohydrates (polysaccharides) consist of long chains sugar units and are digested slowly, ensuring gradual releasing energy and feeling fuller for longer. Complex carbohydrates include starches (e.g. potatoes, rice, pasta) and fiber.
These carbohydrates should make up the majority of all carbohydrates consumed in the diet.
