Day 13: Carbohydrates—Your Muscles’ Favorite Exercise Fuel
Carbohydrates have a bad reputation—often vilified like an ex who ghosted you after a perfect date. But when it comes to exercise performance, carbs are not the enemy. In fact, they’re your muscles’ preferred fuel source, and science backs it up.
The Science of Carbs & Performance
Your body breaks down carbs into glucose, which is either used immediately for energy or stored as glycogen in your muscles and liver. During moderate to high-intensity exercise, your body relies primarily on glycogen for fuel. Research shows that low glycogen levels lead to early fatigue, reduced endurance, and impaired performance (Jeukendrup, 2014).
Ever “hit the wall” during a long workout? That’s glycogen depletion kicking in. Not fun.
Carb Timing: When to Eat for Maximum Gains
• Before Exercise (30–60 min prior): Fast-digesting carbs (banana, toast, oatmeal) provide quick energy. If participating in an event that would demand moderate to high exertion, it is also recommended to increase carbohydrate intake at 10 gm/kg the day before the competition.
• During Prolonged Exercise (>90 min): Sports drinks, gels, or fruit can replenish glycogen and delay fatigue (Burke et al., 2017). During exercise lasting more than 45 min, it’s also important to replenish the carbohydrate store by taking supplements in the form of glucose-fructose (2:1 ratio) at 90 gms/hour.
• After Exercise (Within 30–60 min): A mix of carbs + protein (e.g., a smoothie or rice with lean or plant-based protein) enhances muscle recovery and replenishes glycogen faster. More importantly, 2-4 hours after exercise, one must replenish the glycogen store in the muscle at 1 gm/kg/hr. This will ensure that you will not have muscle wasting due to inadequate carbohydrate stores.
Low-Carb Training: A Good Idea?
Some athletes experiment with low-carb, high-fat (LCHF) diets to improve fat metabolism. This is not recommended for more than 3 weeks because it is unhealthy and will eventually lead to depressed immune system. Additionally, while this can work for low-intensity endurance training, studies suggest it hinders high-intensity performance (Burke, 2015). A study was done wherein subjects were given a high-fat diet and another group was given a high-carbohydrate diet and were made to cycle for two hours. Those who were on the high-fat diet complained of tiredness while the high-carbohydrate diet group performed better. Carbohydrate is still the primary source of energy during moderate or intense physical activity.
Translation: If you want to sprint, lift heavy, or crush a HIIT workout, you need carbs.
Bottom Line
Carbs are not your enemy; they’re your workout wingman. Whether you’re running a marathon or hitting the gym, fuel wisely to train harder and recover faster. Science says so.
What about carbohydrate loading?
This is often done 24-36 hours prior to a running or cycling event. Runners or cyclists load up on complex form of carbohydrates to ensure they have enough glycogen stores in their muscles for optimum performance. Some would even advocate doing it during the week of the event.
The recommended amount of carbohydrate for optimum performance is 1-4 gm/kg of carbohydrates (complex form) 1-4 hours before exercise.
If you are 50 kg, that would amount to about 50-200 gms of carbohydrates. One gram of carbohydrate yields 4 calories. So that would amount to about 200-800 calories.
So now you can see how your goal must be clear when it comes to exercise and nutrition. If you want to lose weight, you need to make sure you are consuming 500 less calories a day. If in addition to this goal, you also want to perform well and compete in a race, you may have a hard time balancing proper nutrition and calorie reduction. It would be better to lose weight first, and then optimize performance later when you’ve already achieved the weight that will not harm your joints and make exercising a tedious and miserable activity.
Low intensity exercises lasting less than 45 minutes should not make us feel entitled to consume more calories. The recommendations for carbohydrate loading are for athletes and people who train under moderate to high intensity for more than 45 minutes.
The Science of Carbs & Performance
Your body breaks down carbs into glucose, which is either used immediately for energy or stored as glycogen in your muscles and liver. During moderate to high-intensity exercise, your body relies primarily on glycogen for fuel. Research shows that low glycogen levels lead to early fatigue, reduced endurance, and impaired performance (Jeukendrup, 2014).
Ever “hit the wall” during a long workout? That’s glycogen depletion kicking in. Not fun.
Carb Timing: When to Eat for Maximum Gains
• Before Exercise (30–60 min prior): Fast-digesting carbs (banana, toast, oatmeal) provide quick energy. If participating in an event that would demand moderate to high exertion, it is also recommended to increase carbohydrate intake at 10 gm/kg the day before the competition.
• During Prolonged Exercise (>90 min): Sports drinks, gels, or fruit can replenish glycogen and delay fatigue (Burke et al., 2017). During exercise lasting more than 45 min, it’s also important to replenish the carbohydrate store by taking supplements in the form of glucose-fructose (2:1 ratio) at 90 gms/hour.
• After Exercise (Within 30–60 min): A mix of carbs + protein (e.g., a smoothie or rice with lean or plant-based protein) enhances muscle recovery and replenishes glycogen faster. More importantly, 2-4 hours after exercise, one must replenish the glycogen store in the muscle at 1 gm/kg/hr. This will ensure that you will not have muscle wasting due to inadequate carbohydrate stores.
Low-Carb Training: A Good Idea?
Some athletes experiment with low-carb, high-fat (LCHF) diets to improve fat metabolism. This is not recommended for more than 3 weeks because it is unhealthy and will eventually lead to depressed immune system. Additionally, while this can work for low-intensity endurance training, studies suggest it hinders high-intensity performance (Burke, 2015). A study was done wherein subjects were given a high-fat diet and another group was given a high-carbohydrate diet and were made to cycle for two hours. Those who were on the high-fat diet complained of tiredness while the high-carbohydrate diet group performed better. Carbohydrate is still the primary source of energy during moderate or intense physical activity.
Translation: If you want to sprint, lift heavy, or crush a HIIT workout, you need carbs.
Bottom Line
Carbs are not your enemy; they’re your workout wingman. Whether you’re running a marathon or hitting the gym, fuel wisely to train harder and recover faster. Science says so.
What about carbohydrate loading?
This is often done 24-36 hours prior to a running or cycling event. Runners or cyclists load up on complex form of carbohydrates to ensure they have enough glycogen stores in their muscles for optimum performance. Some would even advocate doing it during the week of the event.
The recommended amount of carbohydrate for optimum performance is 1-4 gm/kg of carbohydrates (complex form) 1-4 hours before exercise.
If you are 50 kg, that would amount to about 50-200 gms of carbohydrates. One gram of carbohydrate yields 4 calories. So that would amount to about 200-800 calories.
So now you can see how your goal must be clear when it comes to exercise and nutrition. If you want to lose weight, you need to make sure you are consuming 500 less calories a day. If in addition to this goal, you also want to perform well and compete in a race, you may have a hard time balancing proper nutrition and calorie reduction. It would be better to lose weight first, and then optimize performance later when you’ve already achieved the weight that will not harm your joints and make exercising a tedious and miserable activity.
Low intensity exercises lasting less than 45 minutes should not make us feel entitled to consume more calories. The recommendations for carbohydrate loading are for athletes and people who train under moderate to high intensity for more than 45 minutes.
When it comes to running performance, the right whole food, plant-based (WFPB) fuel can optimize energy, endurance, and recovery. Science confirms that carbohydrate-rich, antioxidant-packed, and anti-inflammatory foods enhance endurance and speed up recovery (Burke et al., 2017).
Here’s a simple pre-run, during-run, and post-run meal plan backed by science!
🏃♂️ Pre-Run Fuel (30–60 Minutes Before)
Goal: Quick-digesting carbs for energy & hydration
🍌 Supercharged Banana Date Oatmeal (Fast energy, electrolytes, sustained release)
✅ Why it Works:
• Bananas & dates: High in glucose & potassium for muscle function
• Oats: Slow-releasing complex carbs for sustained energy
• Chia seeds: Omega-3s reduce inflammation (Rosenbloom, 2012)
🔹 Ingredients:
• ½ cup rolled oats
• 1 ripe banana (mashed)
• 2 Medjool dates (chopped)
• 1 tablespoon chia seeds
• ½ teaspoon cinnamon (anti-inflammatory)
• 1 cup almond milk or water
🥣 Instructions:
1. Cook oats in almond milk/water for 5 minutes.
2. Stir in banana, dates, chia seeds, and cinnamon.
3. Enjoy warm for quick-release energy.
💡 Pro Tip: If short on time, blend everything into a smoothie!
🏃♀️ During-Run Fuel (For Runs Over 90 Minutes)
Goal: Maintain glycogen & hydration
🥤 Homemade Electrolyte Energy Gel (Natural carbs + electrolytes to sustain performance)
✅ Why it Works:
• Dates & maple syrup: Glucose & fructose for quick energy
• Coconut water: Natural electrolytes (Potassium, Magnesium, Sodium)
• Chia seeds: Sustained hydration
🔹 Ingredients:
• 3 Medjool dates (soaked in warm water for 10 minutes)
• 1 tablespoon maple syrup
• ½ cup coconut water
• 1 teaspoon chia seeds
• 1 pinch sea salt
🥣 Instructions:
1. Blend all ingredients into a gel-like consistency.
2. Pour into a small reusable squeeze pouch.
3. Take 1–2 tablespoons every 30–40 minutes during long runs.
💡 Pro Tip: Make energy bites by blending dates, oats, and chia seeds into balls!
🏋️♂️ Post-Run Recovery (Within 30 Minutes)
Goal: Replenish glycogen, rebuild muscle, and reduce inflammation
🍓 Anti-Inflammatory Recovery Smoothie (Rebuilds muscles + fights inflammation)
✅ Why it Works:
• Berries: Packed with antioxidants for muscle recovery (McLeay et al., 2012)
• Sweet potato: Replenishes glycogen stores
• Hemp seeds: High-quality plant protein & omega-3s
• Turmeric & ginger: Reduce muscle soreness
🔹 Ingredients:
• 1 cup mixed berries (blueberries, strawberries)
• ½ cup cooked sweet potato
• 1 tablespoon hemp seeds
• ½ teaspoon turmeric
• ½ teaspoon grated ginger
• 1 cup almond milk or coconut water
🥤 Instructions:
1. Blend all ingredients until smooth.
2. Drink within 30 minutes of finishing your run for optimal recovery.
💡 Pro Tip: Add ½ frozen banana for extra natural sweetness & potassium.
🏆 Science-Backed Performance Tips
✅ Eat a balanced pre-run meal with carbs 30–60 minutes before
✅ Replenish glycogen & electrolytes during long runs
✅ Prioritize anti-inflammatory foods post-run for faster recovery
This WFPB running fuel plan ensures optimal endurance, hydration, and muscle repair—all backed by research!
Here’s a simple pre-run, during-run, and post-run meal plan backed by science!
🏃♂️ Pre-Run Fuel (30–60 Minutes Before)
Goal: Quick-digesting carbs for energy & hydration
🍌 Supercharged Banana Date Oatmeal (Fast energy, electrolytes, sustained release)
✅ Why it Works:
• Bananas & dates: High in glucose & potassium for muscle function
• Oats: Slow-releasing complex carbs for sustained energy
• Chia seeds: Omega-3s reduce inflammation (Rosenbloom, 2012)
🔹 Ingredients:
• ½ cup rolled oats
• 1 ripe banana (mashed)
• 2 Medjool dates (chopped)
• 1 tablespoon chia seeds
• ½ teaspoon cinnamon (anti-inflammatory)
• 1 cup almond milk or water
🥣 Instructions:
1. Cook oats in almond milk/water for 5 minutes.
2. Stir in banana, dates, chia seeds, and cinnamon.
3. Enjoy warm for quick-release energy.
💡 Pro Tip: If short on time, blend everything into a smoothie!
🏃♀️ During-Run Fuel (For Runs Over 90 Minutes)
Goal: Maintain glycogen & hydration
🥤 Homemade Electrolyte Energy Gel (Natural carbs + electrolytes to sustain performance)
✅ Why it Works:
• Dates & maple syrup: Glucose & fructose for quick energy
• Coconut water: Natural electrolytes (Potassium, Magnesium, Sodium)
• Chia seeds: Sustained hydration
🔹 Ingredients:
• 3 Medjool dates (soaked in warm water for 10 minutes)
• 1 tablespoon maple syrup
• ½ cup coconut water
• 1 teaspoon chia seeds
• 1 pinch sea salt
🥣 Instructions:
1. Blend all ingredients into a gel-like consistency.
2. Pour into a small reusable squeeze pouch.
3. Take 1–2 tablespoons every 30–40 minutes during long runs.
💡 Pro Tip: Make energy bites by blending dates, oats, and chia seeds into balls!
🏋️♂️ Post-Run Recovery (Within 30 Minutes)
Goal: Replenish glycogen, rebuild muscle, and reduce inflammation
🍓 Anti-Inflammatory Recovery Smoothie (Rebuilds muscles + fights inflammation)
✅ Why it Works:
• Berries: Packed with antioxidants for muscle recovery (McLeay et al., 2012)
• Sweet potato: Replenishes glycogen stores
• Hemp seeds: High-quality plant protein & omega-3s
• Turmeric & ginger: Reduce muscle soreness
🔹 Ingredients:
• 1 cup mixed berries (blueberries, strawberries)
• ½ cup cooked sweet potato
• 1 tablespoon hemp seeds
• ½ teaspoon turmeric
• ½ teaspoon grated ginger
• 1 cup almond milk or coconut water
🥤 Instructions:
1. Blend all ingredients until smooth.
2. Drink within 30 minutes of finishing your run for optimal recovery.
💡 Pro Tip: Add ½ frozen banana for extra natural sweetness & potassium.
🏆 Science-Backed Performance Tips
✅ Eat a balanced pre-run meal with carbs 30–60 minutes before
✅ Replenish glycogen & electrolytes during long runs
✅ Prioritize anti-inflammatory foods post-run for faster recovery
This WFPB running fuel plan ensures optimal endurance, hydration, and muscle repair—all backed by research!