Category: Performance fueling

According to the American College of Sports Medicine, fueling with carbohydrates during intense exercise lasting more than an hour is critical for maintaining performance. Understanding how much carbohydrates per hour are recommended during prolonged intense exercise can prevent the dreaded 'bonk' and help you maintain a high workload for longer periods.

Proper nutrition can shave minutes off your race time and prevent the dreaded 'bonk,' as a high-performance athlete's body relies on carbohydrates for moderate to high-intensity exercise. Knowing what to eat before and during a sprint triathlon is critical for maximizing performance and avoiding digestive issues on race day.

According to sports nutrition experts, carbohydrates are the primary fuel source for your brain and muscles, making them crucial for optimal performance. This is why many athletes wonder, "Are potatoes a good pre-game meal?" The answer is a resounding yes, provided they are prepared correctly and timed strategically to maximize their benefits for energy, electrolytes, and sustained fueling.

According to sports nutrition experts, high-fiber foods should generally be avoided in the few hours directly preceding intense exercise due to slow digestion and potential gastrointestinal distress. This raises a critical question for athletes: is broccoli good before sports, or is it best saved for later?

According to sports nutritionists, proper fueling can improve an athlete's endurance by up to 20%, a significant edge during intense matches. Understanding what to eat on a soccer game day is crucial for maximizing energy, maintaining focus, and ensuring a fast recovery.

According to sports nutrition experts, effective carb loading requires a strategic, measured approach and is not a license to simply overeat. In fact, an excessive or improperly executed carb load can lead to counterproductive side effects that could hinder your performance on race day.

Research indicates that consuming carbohydrates can significantly enhance endurance performance by fueling your muscles with glycogen. Knowing what is the best source of carbs for cycling is essential for maximizing this effect and sustaining power throughout your ride.

Athletes consume an estimated 60-70% of their daily energy intake from carbohydrates, which are the body's most efficient fuel source for high-intensity exercise. Knowing which foods and supplements provide the quickest energy is crucial for maximizing performance, especially during competition or intense training sessions.

While general population guidelines suggest limiting added sugar to about 50 grams daily, an athlete's intense energy demands significantly alter this recommendation. The amount of sugar an athlete should have a day is highly dependent on the timing, duration, and intensity of their training.

According to the American Dairy Association, competitive swimmers can require between 476 and 812 grams of carbohydrates daily, depending on their training volume and intensity. Determining exactly how many carbs a swimmer should eat a day is crucial for maintaining energy levels, supporting muscle repair, and ensuring peak athletic performance.