Synopsis

Source of validity: Scientific
Rating (out of 5): 5

Carbohydrates are extensively supported by scientific evidence as a key aid in athletic performance and exercise recovery. During moderate to high-intensity exercise, muscle glycogen (the stored form of carbohydrate) serves as the primary fuel source. Numerous studies have demonstrated that consuming carbohydrates before, during, and after exercise can enhance endurance, delay fatigue, and improve overall performance, especially during prolonged or intense activities. Carbohydrate supplementation has been shown to maintain blood glucose levels, spare muscle glycogen, and accelerate glycogen re-synthesis post-exercise, all of which are critical for athletes and active individuals. Guidelines from major sports and nutrition organizations, such as the American College of Sports Medicine (ACSM) and the International Olympic Committee (IOC), endorse carbohydrate intake as a foundational component of sports nutrition. Timing, type, and quantity of carbohydrate intake are tailored based on the duration and intensity of activity, with recommendations often ranging from 30-60 grams per hour during extended exercise sessions. The robust body of evidence includes randomized controlled trials, meta-analyses, and consensus statements, making the use of carbohydrates for athletic and exercise support one of the most scientifically validated strategies in sports nutrition.

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