Are you wanting to boost energy during running or sports? If you are looking for an extra energy boost during running or sports, increasing carbohydrate intake may improve your performance. A 2015 study observing the effects of carbohydrate intake & team sport performance found interesting results for runners.
Carbs Boosted Running – A 2015 study observing the effects of carbohydrate intake and team sport performance found; running at varying speeds lowered muscle glycogen (stored carbohydrate) stores when completed multiple times, performance decreases were associated with lower glycogen stores, and high intake of dietary carbohydrate following activity restores glycogen stores for subsequent activity.
Consuming complex carbohydrates e.g. starches (potato, rice, legumes, whole grains) following exercise will aid the replenishment of glycogen stores. Adding protein-rich foods with carbohydrates following exercise will also increase the rate of glycogen replenishment. Protein intake increases plasma insulin levels, overall increasing the insulinogenic response when consuming carbohydrates, improving recovery and performance in subsequent activity.
[References] Williams, C. and Rollo, I., 2015. Carbohydrate nutrition and team sport performance. Sports Medicine, 45(1), pp.13-22.
Zawadzki, K.M., Yaspelkis, B.B.D. and Ivy, J.L., 1992. Carbohydrate-protein complex increases the rate of muscle glycogen storage after exercise. Journal of Applied Physiology, 72(5), pp.1854-1859.