Are you wanting to boost your 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.
To boost energy during running or sports, increase your carbohydrate intake, your body’s main fuel for high-intensity exercise.
A 2015 study examining carbohydrate intake and team sport performance revealed valuable insights for runners. The study found that varied-speed running rapidly depleted muscle glycogen, the body’s stored carbohydrate. As glycogen levels dropped, so performed. However, the study also showed that consuming a high amount of dietary carbohydrates after exercise effectively restored glycogen levels, preparing the body for subsequent physical activity.
To optimise recovery and energy replenishment, focus on consuming complex carbohydrates after your workout. Foods such as potatoes, rice, legumes, and whole grains are excellent choices. These slow-digesting carbs help rebuild glycogen stores steadily and efficiently. For even better results, pair these carbohydrates with protein-rich foods like lean meats, dairy, or plant-based proteins. Protein not only supports muscle repair but also boosts plasma insulin levels, which accelerates glycogen synthesis.
Incorporating this nutritional strategy into your post-exercise routine can lead to improved endurance, quicker recovery, and sustained energy for future workouts. Whether you’re training for a race or engaging in regular sports activities, fueling your body with the right nutrients is essential for peak performance. So next time you lace up your running shoes, remember that what you eat afterward plays a crucial role in how well you perform tomorrow.
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[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.