The Importance of Carbohydrates for Performance

• Immediate Energy: A simple carbs snack provides immediate energy. This is why we recommend eating a snack before training or consuming carbs mid-race/game.
• Sustained Energy: Sufficient stored energy is crucial for prolonged training sessions or competitions. This is why endurance athletes ‘carbo-load’ before races.
• Performance: Carbs support all sport performance – endurance, power output, mental focus, speed. Carbs are absolutely essential for training and performance. Check out Wendi’s fueling youth athletes blog HERE for pre-workout carb choices.
• Recovery: Carbs replenish glycogen stores post-exercise, facilitating quicker recovery and reducing muscle fatigue and soreness. This is essential in preparing athletes for back-to-back competitions or practices. Refueling youth athletes blog HERE.

• Simple Carbs: These are low in fiber and digest very quickly, providing immediate energy. Simple carbs are found in fruits (e.g., bananas, applesauce, peaches), snack items (pretzels, fig newtons, fruit snacks), white grain products (e.g., white bread, white rice), fruit juice, and natural sugars (e.g., honey, maple syrup).
• Complex Carbs: These are typically higher in fiber and take longer to digest, providing longer-lasting energy. Complex carbs are found in whole grains (e.g., oats, quinoa, brown rice), vegetables (e.g., leafy greens, sweet potatoes, broccoli), and legumes (e.g., beans, lentils).

1. Fatigue & Low Energy: Inadequate carbs may lead to low energy levels during workouts and daily activities.

2. Poor Recovery: Insufficient carbs impedes post-exercise recovery, prolonging muscle soreness and impairing muscular adaptations.

3. Performance Decline: Low carb intake can diminish strength, speed, and endurance. Simple refueling options for athletes HERE.

• Decline in Performance: Low carb intake almost always worsens performance across all sports. Never cut carbs while you’re in competition season; .
• Injury Risk: Low glycogen levels can impair your form, coordination, and efficiency, all which increase the likelihood of both acute and chronic (overuse) injuries. Eat enough carbs to stay healthy.
• Weakened Immune Function: The immune system relies on sufficient carbs to function optimally; too few and immunity worsens, increasing susceptibility to frequent illness.
• Loss of Muscle Mass: Adequate carbs spares protein for muscle repair and growth, which prevents muscle breakdown, especially during endurance training. Lack of carbs can contribute to muscle breakdown during training.