Also known as: Carbs, starches

Carbohydrates are part of our everyday diet. Products commonly containing them include grains, vegetables, and legumes (complex carbohydrates); sugars, sweets, fruits and dairy products (simple carbohydrates). They are also available as nutritional supplements.

Increase exercise endurance

Carbohydrates are the main source of rapidly available energy. It has been suggested that taking proper quantities of carbohydrates at the right time ("carbohydrate loading") could improve athletic performance by ensuring adequate energy stores are available when necessary, thus prolonging exercise endurance.

Increased insulin levels after carbohydrate consumption can decease blood glucose levels. Fructose-containing liquid carbohydrate solutions can cause gastrointestinal side effects.

Does it work?

No benefit for short-term events. Ingestion of carbohydrate fluids during an endurance event may help to delay fatigue and improve performance. Carbohydrates immediately after exercise and within 2 hours after an activity is associated with benefit including replenishment of depleted muscle and liver glycogen stores and decreased muscle breakdown.

1. Ivy, JL. Nutritional aspects of exercise: Role of carbohydrate in physical activity. Clinics in Sports Medicine. July 1999; 18(3):469-484.

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Last modified: February 24, 2004