What effect does carbohydrate (CHO) consumption have before and during exercise?

Carbohydrate consumption before and during exercise is known to improve performance, particularly in activities that require endurance and prolonged effort. Carbohydrates serve as a primary energy source for the body, especially during high-intensity exercise. When carbohydrates are consumed before a workout, they can enhance glycogen stores in the muscles and liver, providing readily available energy during the activity. This can delay fatigue and enable athletes to maintain a higher level of performance for longer periods.

During exercise, consuming carbohydrates can help sustain blood glucose levels, which is crucial for endurance activities. A steady supply of glucose helps maintain energy availability, preventing the onset of fatigue and allowing for improved performance, particularly in high-intensity or longer-duration activities. Evidence shows that athletes who consume carbohydrates during prolonged exercise often perform better than those who do not.

Overall, the timing and amount of carbohydrate intake play a significant role in optimizing performance, making the consumption of carbohydrates before and during exercise an effective strategy for athletes looking to maximize their performance levels.