Glucose is then absorbed in the small intestine, where it enters the bloodstream and is transported to cells for energy use. Most of the cells in your body use glucose for energy along with amino acids from protein and lipids from fat , but glucose is the primary and preferred source of fuel for both your brain and working muscles.

Extra glucose not needed for immediate energy is stored in the liver and muscles as glycogen. Glycogen is a reserve carbohydrate source used primarily to maintain blood sugar and energy levels during short fasting stretches like while you sleep and periods of increased energy demand such as when you exercise.

Once glycogen stores are full, the body converts excess glucose into fat for long-term energy storage. Glucose is a vital energy source for your organs, muscles, and nervous system.

Simple carbs are quickly and easily digested by the body, which makes them a good source of quick energy during a strenuous workout [ 3. Studies show that athletes may benefit from simple carbohydrates before, during, or just after exercise as these are easily digested and quickly absorbed [ 4.

Good sources of simple carbohydrates to fuel up for a long run, ride, or swim include honey, fruit juice, sports drinks, gels, energy bars, and white refined grains like bread, rice, and pasta. While they can be a good source of quick energy during a strenuous workout, consuming too many simple carbohydrates like soda, sweets, candy, and white bread can cause spikes in blood sugar, weight gain, and increase your risk for diabetes, heart disease, and high cholesterol.

Complex carbohydrates provide essential vitamins and minerals, promote regularity and a healthy digestive tract, and can be an excellent source of energy. This is because these carbohydrates are mostly comprised of starches and fiber. Starches consist of longer chains of sugar molecules than simple carbohydrates, which take longer to break down, making them less likely to cause spikes in blood sugar and provide longer-lasting energy than simple carbs.

Fiber is an indigestible carbohydrate that passes through the intestines, stimulating and aiding digestion. Because the body cannot break it down, fiber is beneficial for regulating blood sugar, lowering cholesterol, and helping you feel full longer [ 3.

Some of the best food sources of complex carbohydrates include [ 3. Although protein and dietary fat can provide the necessary energy to perform physical activity, carbohydrates are king when it comes to fueling fitness endeavors. This is because working muscles can utilize carbs both fast and efficiently.

In fact, carbs are the only macronutrient that can be broken down rapidly enough to provide energy during higher-intensity anaerobic exercise [ 6. Given this, the availability of carbohydrates in the body can profoundly affect your energy levels, endurance, performance, and even recovery.

Not having enough carbs on board can have detrimental effects on your body composition, physical performance, and recovery — whereas increased carbohydrate intake before, during, and after exercise can have performance and recovery benefits [ 7. Adequate carbohydrate intake also plays a crucial role in maintaining lean mass and optimizing the use of dietary protein in the body.

By ensuring an adequate supply of carbohydrates, more protein is available for tissue repair and muscle building which can have profound effects on strength, endurance, and recovery [ 8. Carbohydrate intake before strength and intense endurance exercise is crucial for athletes, as it helps to top off glycogen stores.

Adequate glycogen stores are essential for maintaining energy levels during exercise and preventing early fatigue [ 9. Consuming carbohydrates during exercise can help maintain stable blood glucose levels and prevent the depletion of muscle glycogen stores, allowing athletes to perform at their best for longer periods [ 4.

Consuming carbs after a workout also helps to restore liver glycogen stores, which is crucial for maintaining energy levels during future exercise sessions. Research shows adequate carbohydrate consumption after exercise promotes rapid repletion of liver and muscle glycogen stores to enhance recovery and minimize performance decline in the following days [ 7.

Pairing your post-workout carbs with protein ideally in a carb-to-protein ratio may further enhance your recovery by boosting muscle repair and growth through increased protein synthesis [ 4.

Elo Smart Protein. Your unique Smart Protein blend is determined using a combination of data from wearables and activity apps, as well as your dietary preferences and goals.

Your information is then matched with the latest scientific research to determine a blend of ingredients that both maximize post-workout recovery and support your health goals. At Elo, we offer two types of carbohydrates for boosts: branched cyclic dextrin and oat starch. Both types can be useful for athletes looking to replenish energy stores during and after exercise [ Check out this article to learn more about Smart Protein and what boosts may be included in your formula.

Think of it as a supplement and protein powder in one scoop, uniquely designed for you and your recovery needs. Smart Protein is perfect for exercise enthusiasts of any age.

To determine where you fall in this range, consider your usual activity level:. Light, rapidly absorbed carbs like a banana or white toast with jam are good options for topping-up carbohydrates before a training session or event.

Skip high-fiber and high-fat options, as these can lead to gastrointestinal distress. How many carbs you need during exercise will depend on the duration and intensity of the activity. For moderate- to high-intensity exercise lasting up to one hour, small amounts of carbohydrates, including mouth-rinsing with sugar water, may positively affect performance [ Again, rapidly absorbed sources of carbohydrates like sports drinks, gels, sports drinks, and bananas are preferable to minimize gastrointestinal distress mid-exercise.

Remember, the more active you are, the more carbs and protein you need to support the physical demands of training and recovery. Protein supplements created with optimal carbohydrate ratios, like Elo Smart Protein. Dupuy, O. An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis.

Frontiers in physiology, 9, Lee, E. Biomarkers in sports and exercise: tracking health, performance, and recovery in athletes. Journal of strength and conditioning research, 31 10 , Malta, E.

The Effects of Regular Cold-Water Immersion Use on Training-Induced Changes in Strength and Endurance Performance: A Systematic Review with Meta-Analysis. Sports Med 51, — Melin, A. Energy Availability in Athletics: Health, Performance, and Physique, International Journal of Sport Nutrition and Exercise Metabolism, 29 2 , and Ristow, M.

J Physiol, — Naderi, A. Timing, optimal dose and intake duration of dietary supplements with evidence-based uses in sports nutrition. Norton, L. Leucine regulates translation initiation of protein synthesis in skeletal muscle after exercise. The Journal of nutrition, 2 , SS. Energy Expenditure, Availability, and Dietary Intake Assessment in Competitive Female Dragon Boat Athletes.

Sports Basel, Switzerland , 5 2 , Selye, H. Stress and the general adaptation syndrome. British medical journal, 1 , Experimental biology and medicine, 6 , Simpson, N. Optimizing sleep to maximize performance: implications and recommendations for elite athletes.

Smith-Ryan, A. Linus Learning. Tipton, K. Nutritional support for exercise-induced injuries. Sports Medicine, 45 1 , Venter, R. Role of sleep in performance and recovery of athletes: a review article. South African Journal for Research in Sport, Physical Education and Recreation, 34 1 , Young, H.

Heart-rate variability: a biomarker to study the influence of nutrition on physiological and psychological health?. Behavioural pharmacology, 29 2 and 3-Spec Issue , — Lecovin is a chiropractor, naturopathic physician and acupuncturist. He graduated from the Los Angeles College of Chiropractic in with a Bachelor of Science in Biology and Doctor of Chiropractic, earned a Masters in Nutrition from the University of Bridgeport in , and then went on to complete the Doctor of Naturopathic Medicine and Masters in Acupuncture programs at Bastyr University in Lecovin completed another Masters in Exercise Science from California University of Pennsylvania in He holds additional certifications in exercise and nutrition from the National Strength and Conditioning Association CSCS , International Society of Sports Nutrition CISSN , Institute of Performance Nutrition ISSN Diploma and Performance Nutrition Diploma , International Olympic Committee Sports Nutrition Diploma , Precision Nutrition Nutrition Coach and National Academy of Sports Medicine CPT CES PES Nutrition Coach , where he is also a Master instructor.

org Fitness CPT Nutrition CES Sports Performance Workout Plans Wellness. Nutrition Recovery Nutrition for Muscle Repair and Recovery. Geoff Lecovin Stay Updated with NASM!

Nutrition to Enhance Recovery Nutrition to enhance the recovery process should be prioritized as follows: 1. Optimize your energy by focusing on the 3 Ts: 1.

PROTEIN for Recovery Optimum protein consumption is key to stimulating muscle protein synthesis and facilitating repair. Essential Fatty Acid Balance The Standard American Diet SAD is notoriously pro-inflammatory, with the Omega 6:Omega 3 greater than closer to Antioxidants- Too much of a good thing?

Are You Dehydrated? See for more on hyrdation: Hydration: Through The Lens of Fitness NUTRIENT TIMING FOR RECOVERY Timing your nutrition for recovery should include ensuring pre-exercise meal s adequately fuel your activity and that you optimize your macronutrients, as mentioned above, to maintain glycogen stores and protein balance.

Check out Athlete Recovery Techniques for more on supplementation Monitoring Training and Recovery There are several key performance biomarkers that can be used to monitor training and recovery.

These include: 1. Inflammation Through comprehensive monitoring of physiologic changes, training cycles can be designed that elicit maximal improvements in performance while minimizing overtraining and injury risk.

References Beelen, M. An important goal of the athlete's everyday diet is to provide the muscle with substrates to fuel the training programme that will achieve optimal adaptation for performance enhancements. In reviewing the scientific literature on post-exercise glycogen storage since , the following guidelines for the training diet are proposed.

Athletes should aim to achieve carbohydrate intakes to meet the fuel requirements of their training programme and to optimize restoration of muscle glycogen stores between workouts.

General recommendations can be provided, preferably in terms of grams of carbohydrate per kilogram of the athlete's body mass, but should be fine-tuned with individual consideration of total energy needs, specific training needs and feedback from training performance.