When should you eat for optimal performance refers to food timing and in this article we will discuss carbohydrates specifically. Carbohydrates are not just a source of energy; they are the primary fuel that powers athletic performance, supports recovery, and maintains optimal physical and mental function. Understanding the importance of carbohydrates and their timing can make the difference between reaching peak performance and falling short of goals.
Carbohydrates are the body’s preferred energy source, especially during high-intensity and endurance activities. When consumed, carbohydrates are broken down into glucose, which enters the bloodstream and is transported to cells to be used as energy. The body stores glucose in the liver and muscles as glycogen, which can be rapidly mobilised during exercise.
For athletes and non-athletic individuals, the importance of carbohydrates can be summarised in several key functions:
Mental Focus and Decision-Making: Carbohydrates are also crucial for maintaining mental focus and cognitive function during prolonged activities. Low glycogen levels can impair decision-making, coordination, and reaction time, which are critical in competitive sports.
Energy Production: During moderate to high-intensity exercise, the body relies heavily on carbohydrates for quick energy. This is because carbohydrates can be metabolised faster than fats, making them the primary energy source.
Glycogen Stores: The body’s glycogen stores are limited. Once these stores are depleted, an individual’s performance can decline, leading to fatigue and decreased endurance. Consuming adequate carbohydrates helps to maximise glycogen stores, allowing you to perform at your best for longer periods.
Recovery: Post-exercise, the body needs to replenish its glycogen stores. Consuming carbohydrates after training or competition is essential for a better recovery, especially for those with back-to-back training sessions or competitions.
While the amount of carbohydrate intake is important, the timing of consumption is equally critical for greater performance levels. Strategic carbohydrate timing can optimise performance, delay fatigue, and enhance recovery.
Consuming carbohydrates before exercise ensures that the body has sufficient glycogen stores to fuel the upcoming activity. The timing and type of carbohydrates can vary depending on the duration and intensity of the exercise:
60 Minutes Before Event/Match: For quick energy, consuming simple carbohydrates like fruits, squares bars and start sipping a sports drinks can provide a rapid source of glucose.
3-4 Hours Before Exercise:
Think balance plus fuel – a balance of protein and fat to keep energy levels maintained with a high amount of carbohydrates. Specifically we want to achieve 1-3g of carbohydrate per your body weight – so if you weight 60kg you would times your body weight by 3 = the high end of carbohydrates.
60 x 3 = 180g
Include oats, pancakes, toast and all the carbohydrate you like.
For endurance and team sport athletes engaging in prolonged activities lasting more than 60 minutes should consume carbohydrates during exercise which can help maintain blood glucose levels and delay fatigue. Specifically we want 30-60g of carbohydrates during match or event.
Here are some good options:
Post-exercise nutrition is critical for recovery. Consuming carbohydrates immediately and then every 2 hours after exercise helps to replenish glycogen stores and kickstart the recovery process:
The subsequent meals after your match or event should have at least 1g of carbohydrate.
Not all carbohydrates are created equal. You should focus on the quality of carbohydrates to ensure sustained energy and optimal performance:
Fibre Content: High-fibre foods are generally healthy, but they may cause digestive issues if consumed right before or during exercise. It’s best to save high-fibre carbs for meals for after training sessions.
Complex Carbohydrates: Whole grains, legumes, and starchy vegetables provide a slow and steady release of energy, making them ideal as the staple in the pre-match meal (oats, toast, pasta etc)
Simple Carbohydrates: Found in fruits, honey, sweet and sports drinks, these are quickly absorbed and are best used for quick energy needs before or during exercise and to top up the pre/post-meal requirements.
All types of carbohydrates support the highest levels of performance.
I cannot tell you enough how important food timing is in trying to achieve that next level in your performance. Thinking about all carbohydrates and how they can support you is the right step towards improving. In your next match or event – think about how you can improve. Just by adding one or two timing changes overtime will give you an edge.
International society of sports nutrition position stand: nutrient timing (nih.gov)
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