Carbohydrates in the athlete's diet – requirements, sources, consumption before or after training
Max Müller
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Diets Premium Expert • 24.09.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Max Müller | min read 6 min | Scientifically reviewed by a clinical dietitian 24.09.2026 |
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Key Takeaways
Carbohydrates constitute a highly significant component of the diet of physically active individuals. Their proper management in the diet can effectively support shaping the body form as the quality and quantity of carbohydrate products are crucial. Otherwise, numerous unfavorable outcomes may occur that can lead to an increase in body fat. In this article, I will present some fundamental information regarding the consumption of carbohydrate products that relate to the needs of physically active individuals.
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Carbohydrates in the athlete's diet
Carbohydrates supplied through the diet are a concentrated source of energy for the body to be used effectively for current systemic needs, since glucose that is not used as an energy substrate can also be stored as glycogen mainly in the liver and skeletal muscles (these reserves can be about 1% of body weight). Maintaining glucose reserves at the proper level before major sports can also significantly affect the body's exercise capacity, especially for athletes who cultivate high levels of phosphorus-resistant amino acids in the bloodstream (including antibodies, bone marrow, triglycerides, and glucose) but it can also contribute to the growth of glucose in tissues. In general, it can be concluded that insulin, glucose, and insulin can be used to improve blood circulation, as well as to increase the level of energy in the body.
The need for carbohydrates in an athlete's diet
According to the rules of a healthy diet, carbohydrates should account for about 50 65% of total daily calorie intake, and their intake is often also determined by weight. It has been accepted that for people who exercise regularly, the content of this macronutrient in the diet should be between 4 and 10 g per kg of body weight and sometimes even more, so high carbs are mainly indicated for performers who are physically overworked.
Sources of carbohydrates
There is no doubt that refined carbohydrates should be restricted from the daily menu of all sugar products, syrups, sweet drinks, white baked goods, etc. As their high intake can lead to disorders of the insulin and lipid economies, thereby increasing the risk of developing diseases such as asthma, obesity or diabetes. Sources of such carbohidrates are products such as: sugar, syrup, sweet beverages, white cakes etc. Therefore, a decidedly better choice will be to get a portion of fresh fruit which provides many valuable antibodies to the body, as well as minerals in low-fat vegetables such as roasted sausages, safflower seeds, fresh fruit, vegetables (calf, yogurt, cassava, jaguars, peaches, peas, tomatoes, legumes, leguminous vegetables) and natural vegetables, such as black peppers, pepper, peppers (peas, cashews, jaguar) and legumes.
Carbs before or after training?
Carbohydrates alongside lipids are a primary source of energy for muscle work, so consuming them before physical activity has a significant effect on improving exercise performance during training. It has also been shown that the carbohydrate content of a pre-workout meal can increase energy expenditure for many hours after exercise and thus help reduce body fat (through a beneficial effect on EPOC).
Carbs for the night
Now many people believe that eating a carbohydrate-rich meal at night increases the amount of fat in the blood. Insulin is a hormone that carries glucose to the body's fat cells. No more mistakenly, including carbs at the last meal can primarily contribute to improved sleep quality and thus better recovery. How does this work? So eating a high-carb meal increases your blood fat levels. So insulin is a hormonal supplement that transports glucose into your body cells. Not only can it improve your sleep quality, but it also reduces the level of active amino acids in your blood cells, and thus improves your recovery. Except for the fact that it can also help you consume your body fat at the same time. It's important to note that, in the last few hours of the day and night of the study, researchers have observed the effects of reducing the fat content in your body, as well as increasing the energy content of your body weight and body weight, Both scientific research and athletic practice demonstrate that consuming complex carbohydrates in the evening meal can enhance glycogen resynthesis and promote restful sleep without hindering fat loss, provided total daily energy balance and macronutrient targets are maintained.
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