What Carbohydrates Do for Athletes and Why They Matter

Key Takeaways

• • Carbohydrates are the main fuel for athletic performance

• • Glycogen stores are limited and need daily refueling

• • Harder and longer training requires more carbohydrate

• • Fuel before, during, and after exercise for best results

• • Smart carbohydrate intake supports energy, focus, and recovery

When workouts get harder or faster, your body relies on carbohydrates. For athletes, carbohydrates are the main fuel that keeps muscles firing and intensity high.

Your body stores carbohydrates as glycogen in the muscles and liver. The catch? Those stores are limited. Once they run low, fatigue kicks in and performance drops.

That’s why athletes need to refuel regularly — not just during competition, but every day.

Why Carbohydrates Matter for Training

Training demands energy. Carbohydrates provide it.

Compared to the general population, athletes need more carbohydrate to support hard sessions, long practices, and repeat competitions. Carbohydrate fuels your muscles and your brain, helping you train with focus and maintain pace when things get tough.

Cutting carbohydrates may sound appealing, but it does not support high-intensity training. Low-carbohydrate diets can make hard workouts feel harder and limit your ability to perform at your best.

How Much Carbohydrate Do You Need Each Day?

Your daily needs depend on how much and how hard you train.

• • Light or skill-based training: 3–5 g per kg of body weight per day (1.4-2.3 g/lb/d)

• • About 1 hour of training per day: 3–7 g per kg per day (1.4-3.2 g/lb/d)

• • Endurance training (1–3 hours per day): 6–10 g per kg per day (2.7-4.5 g/lb/d)

• • Very heavy training days: 8–12 g per kg per day (3.6-5.5 g/lb/d)

More training equals more fuel.

Fueling Before Training and Competition:

When to Eat Before

In the 1–4 hours before exercise, aim for 1–4 grams of carbohydrate per kilogram of body weight (0.45-1.8 g/lb). Longer or harder sessions usually call for more.

In the final hour before exercise, many athletes do well with a small carbohydrate boost. Around 25–30 grams can help top off energy, especially if fueling during exercise will be limited.

What to Eat Before

Stick with carbohydrates that are easy to digest. Low fiber, low fat, and low protein options help avoid stomach issues. Practice your pre-workout fueling so you know what works for you.

Fueling During Training and Competition:

During exercise, your body can only absorb so much carbohydrate per hour. That’s why timing matters.

How Much Carbs to Take In

• • Under 30 minutes: No carbohydrate needed

• • 30–75 minutes: Small amounts or a carbohydrate mouth rinse

• • 1–2 hours: Up to 30 grams per hour

• • 2–3 hours: Up to 60 grams per hour

• • Over 2.5 hours: Up to 90 grams per hour using a 2:1 glucose to fructose mix

Team and power sport athletes training for an hour or more should also fuel during longer practices, even if competition fueling is limited.

Best Types Of Carbs

Fast-digesting carbohydrates work best. Glucose, sucrose, and maltodextrin all provide quick energy. Drinks, gels, and solids work equally well — choose what feels best in your gut.

Refueling After Exercise

After training or competition, it’s time to reload glycogen stores.

If you’re training or competing again within 8 hours, aim for 1–1.2 grams of carbohydrate per kilogram of body weight per hour for the first 4 hours (0.45-0.54 g/lb). This helps speed recovery and prepares you for the next session.

If you have more recovery time, meeting your daily carbohydrate needs is usually enough. With good fueling, glycogen stores can be restored within a day.

Do Not Forget Fluids

Carbohydrates fuel your muscles. Fluids support hydration. You need both.

The best fueling plans combine carbohydrate intake with smart hydration, matched to your sport, environment, and training demands.

By combining carbohydrates and electrolytes, Gatorade Thirst Quencher is a great option as it helps athletes fuel intense efforts, stay hydrated, and bounce back ready for what’s next.

The Big Takeaway

Carbohydrates are not optional for athletes. They are the fuel that powers training, supports performance, and speeds recovery.

Match your carbohydrate intake to your training load, fuel before and during hard sessions, and refuel after. When you do, you give your body what it needs to show up strong — day after day.