energy for your workout
Cycling, running, swimming - whichever kind of sport you do, your body needs energy to keep on going. Where this energy needs to come from, what kind of energy you need, when you need it and how much - this article will cover all of these question for you!
Two types of fuel
Generally, your body uses two types of fuel: fat & carbohydrates (in the form of glucose), but which one does the body use the most? That's pretty simple - the lower the intensity of your workout, the more your body uses fats as fuel and vice versa: the higher the intensity of your workout, the more your body will use carbohydrates as fuel. Why it works like this? Carbohydrates are converted into energy much faster by the body compared to fats. This makes that this form of fuel is much more efficient than using fats. This is needed when taking part in high intensity activity, so you really need those carbohydrates!
Lots of fat, less carbs
However, there is a small problem when using carbohydrates as fuel: the storage empties fast. Your body has more than enough fat storage in order to exercise for days (yes, even someone with low fat percentage has enough stock for a long sport performance), but there is just a small storage of carbohydrates in the body. With this storage you can exercise for about 45 to 90 minutes before you drain these stores and fatigue kicks in.
Carbohydrate intake during exercise
To ensure that you are capable to exercise longer than those 45 to 90 minutes, it is important to take carbohydrates during exercise. Generally speaking, you can say that when exercising for 1 hour or longer, you could use some extra carbohydrates during the performance. Think of racing a half marathon or a long bike ride.
When exactly you’ll need the fuel during the exercise? When you can consume this best and how much you’ll need? That depends on the total duration of your workout and how trained you are. Would you like to know more about this and find out what you need for your performance? Read the comprehensive article for all the details!