[Sports Nutrition Lounge] Carbohydrates & Performance

Cross Over Concept - As the intensity of exercise increases, the use of fat as energy output will decrease relatively

The glycemic index (GI) - the magnitude of the impact on blood sugar after carbohydrate intake, depending on the type of carbohydrate, food composition (fat, protein, fibre), processing and cooking methods etc

GI and Performance - Low GI consumption before exercise; maintains blood sugar levels during exercise; improves endurance exercise performance

GI and Performance - High GI consumption during and after exercise; maintains blood sugar levels; promotes glycogen and recovery

Daily carbohydrate intake for Strength/Power athletes: 5~8g/kg/d