What is the best timing for carbohydrate intake for endurance sports?
For endurance sports, the best timing for carbohydrate intake is to consume them around 2-3 hours before the event. This allows enough time for digestion and absorption into the bloodstream, providing energy during the event. During the event, it's essential to consume carbohydrates at regular intervals (e.g., every 30-60 minutes) to maintain energy levels. After the event, consuming carbohydrates within 30 minutes can aid in glycogen replenishment and muscle recovery.
For endurance sports, it's best to consume carbohydrates before, during, and after your training or competition. Pre-exercise carbohydrate intake can help top up muscle glycogen stores, while consuming carbs during exercise can help maintain blood glucose levels and improve endurance. Post-exercise, consuming carbs can help replenish glycogen stores and support recovery. Aim for a balance of complex and simple carbs, and make sure to stay hydrated.