Tag: Endurance sports fueling

While the body uses a combination of carbohydrates and fats for energy, for exercise lasting longer than 90 minutes, carbohydrates are the most critical fuel source. This is because the body's glycogen stores are limited and can become depleted during sustained activity, leading to fatigue.

According to the U.S. Potato Board, one medium skin-on potato contains 110 nutrient-dense calories, 26 grams of complex carbohydrates, and 620 milligrams of potassium. The answer to "Are potatoes good for working out?" is a resounding yes, making them an excellent and accessible staple for any athlete's diet, from endurance runners to strength trainers.

According to sports nutrition experts, the human body primarily relies on stored carbohydrates, or glycogen, for fuel during endurance exercise. Understanding how much fuel for a 10 mile run is necessary is critical for preventing fatigue and ensuring a strong finish, as your body's glycogen stores can become significantly depleted after about 60 to 75 minutes of continuous running.

According to the International Society of Sports Nutrition, muscle glycogen is the body's main energy source during moderate-to-high intensity exercise, and carbohydrates are necessary to replenish these stores. Understanding when would carbohydrates be used in sport or exercise and why is critical for athletes looking to maximize their performance, delay fatigue, and accelerate recovery.

Research indicates that effective carb loading can boost muscle glycogen stores by 30% or more, significantly enhancing endurance for athletes. For peak performance, knowing precisely **how long before a match should I carb load?** is a critical factor for maximizing your energy reserves.

Over the past century, worldwide consumption of fructose, largely from added sugars like high-fructose corn syrup, has quadrupled. This trend has prompted a critical question: Can we use fructose instead of glucose, and what are the metabolic consequences? While both are simple sugars, their distinct metabolic pathways and effects on the body are significant, particularly concerning energy use, liver health, and chronic disease risk.