🥖 Carbohydrate Guide for Athletes

Why Are Carbohydrates Important for Athletes?

Carbohydrates are the body's main energy source. During exercise, they are especially important — they provide energy for training, accelerate recovery, and help maintain muscle glycogen stores. Without sufficient carbohydrate intake, athletes experience fatigue, reduced performance, and slower recovery.

💡 Important to know: After intense training, muscle glycogen stores can decrease noticeably. Proper carbohydrate intake restores stores within 24–48 hours. One gram provides 4 kcal of energy.

Main Functions of Carbohydrates in Sports:

Energy for Muscles — glucose is the main fuel for intense training and anaerobic load
Glycogen Store Replenishment — after training, muscles are “hungry” for carbohydrates to restore lost stores
Protein Protection — when the body receives enough carbohydrates, it does not use protein as an energy source
Brain Function — the brain uses about 120 g of glucose per day; without it, concentration and reaction speed decline
Hormonal balance — carbohydrates help regulate cortisol (stress hormone) levels after training

🍬 Simple vs Complex Carbohydrates

Simple Carbohydrates (Fast)

Quickly absorbed, they cause a sharp spike in blood sugar. Suitable immediately after training or during it. Sources: fruits, honey, white rice, sports drinks, dates, maltodextrin.

Glycemic index (GI): 70+ (high)

Complex Carbohydrates (Slow)

Slowly digested, they provide a steady energy level without sharp sugar spikes. Suitable before training and for daily nutrition. Sources: oats, brown rice, quinoa, potatoes, whole-grain products, buckwheat, lentils.

Glycemic index (GI): 55 and below (low–medium)

⚡ Practical Tip: Before training (1–2 hours), choose slow carbohydrates. After training (within 30–60 min), choose fast carbohydrates with protein (at a 3:1 ratio) to restore glycogen faster.

🥣 Dietary Fiber

Fiber is a type of carbohydrate that the body does not digest, but it is essential for health. Recommended daily intake: 25–35 g.

🫘 Soluble Fiber

Dissolves in water and slows digestion. Sources: oats, apples, carrots, beans, citrus fruits.

🌾 Insoluble Fiber

Does not dissolve in water and speeds up digestion. Sources: whole-grain products, nuts, raw vegetables, seeds.

✅ Benefits for Athletes: Fiber stabilizes blood sugar levels, improves gut health, and helps you feel full longer — especially important when losing weight.

📊 22-Product Comparison Table (100 g)

Carbohydrate content, glycemic index (GI), and suitability for athletes.

#	Product	Carbs (g)	GI	Type	Suitability
1	Oat flakes	66	55	Complex	Excellent
2	Brown rice	77	50	Complex	Excellent
3	Quinoa	64	53	Complex	Excellent
4	Sweet potatoes	20	44	Complex	Excellent
5	Buckwheat	71	49	Complex	Excellent
6	Whole-grain pasta	67	42	Complex	Excellent
7	Lentils (cooked)	20	29	Complex	Excellent
8	Banana	23	51	Simple	Pre/post-workout
9	White Rice	80	73	Simple	After Training
10	Potatoes (cooked)	17	78	Complex	Excellent
11	Honey	82	58	Simple	After Training
12	Dates	75	42	Simple	Pre/post-workout
13	Apple	14	36	Simple	Snack
14	Couscous	73	65	Complex	Excellent
15	Bolivian Goosefoot	21	35	Complex	Excellent
16	Raisins	79	64	Simple	Snack
17	Whole-grain bread	43	51	Complex	Excellent
18	Corn	19	52	Complex	Excellent
19	Pumpkin	9	75	Complex	Excellent
20	Sports drink	6	78	Simple	During training
21	Maltodextrin	95	100	Simple	Sports only
22	Grapes	18	53	Simple	Snack

📐 Dosage Recommendations by Goal

Goal	Carbohydrates per day	Type	Timing recommendation
Muscle Gain	4–7 g/kg body weight	60% complex, 40% simple	More after training and in the evening
Weight Loss	2–3 g/kg body weight	80% complex with fiber	Largest portion before workout
Endurance sport	7–10 g/kg body weight	Mixed, carbohydrate loading	Evenly throughout the day + during competition
Total activity	3–5 g/kg body weight	Balanced	According to training schedule
Before workout (1–2 h)	1–2 g/kg	Complex, low GI	—
After workout (0–60 min)	0.8–1.2 g/kg	Simple + protein (3:1)	—

🚫 Carbohydrate Myths

❌ Myth: "Carbohydrates make you fat." ✅ Fact: A calorie surplus makes you fat, not carbohydrates themselves. When properly dosed, they are essential for athletes.

❌ Myth: "You cannot eat carbohydrates after 18 val." ✅ Fact: Evening carbohydrates can even improve sleep quality and recovery. The most important thing is the total daily calorie balance.

❌ Myth: "Sugar in fruit is harmful." ✅ Fact: Fructose in fruit, together with fiber, vitamins and antioxidants, is a healthy energy source.

❌ Myth: "Low carbohydrates = better results." ✅ Fact: Too low carbohydrate intake reduces training intensity, slows recovery and increases injury risk.

🛒 Recommended Supplements

These products will supplement your nutrition plan and help you achieve better results:

💪 Gainers (Carbohydrates + Protein) ⚡ Pre-workout complexes 🔬 BCAA Amino Acids 🏋️ Creatine for Strength 🥛 Whey Protein 🧬 Amino Acid Complexes

🏋️ Carbohydrate Loading Protocol (Carb Loading)

Carbohydrate loading is a strategy used before long-duration competitions (marathon, triathlon, cycling races). The goal is to maximally fill muscle glycogen stores.

Classic 3-day protocol:

Day 1: Light workout + normal nutrition (5–6 g/kg carbohydrates)
Day 2: Very light workout or rest + increase to 7–8 g/kg
Day 3 (before competition): Complete rest + 8–10 g/kg carbohydrates, plenty of fluids

⚠️ Important: Carbohydrate loading is effective only for competitions lasting longer than 90 minutes. For shorter distances, normal nutrition is sufficient.

🧠 Carbohydrates and Mental Performance

For athletes, concentration and reaction speed are no less important than physical strength. The brain uses glucose as its main fuel. It is believed that athletes who maintain stable blood sugar levels demonstrate 15–20% better decision-making results during competition.

🏆 Pro Tip: During competition breaks, consume 30–60 g of carbohydrates per hour to maintain optimal brain function and muscle work.