Nutritional strategies and recommendations of carbohydrates for sports performance
DOI:
https://doi.org/10.33448/rsd-v12i6.42253Keywords:
Carbohydrates; Dietary supplements; Athletic performance; Glycogen.Abstract
It is widely recognized that carbohydrates are the main source of energy in sports, and performance is related to the availability of these substrates in the body. This study aims to analyze the nutritional recommendations and strategies for carbohydrate intake to optimize sport performance. The present literature review examined experimental studies on the effect of carbohydrate intake in different sports on athletes' performance. The results show the importance of carbohydrate intake to optimize glycogen stores, reduce perceived exertion, and optimize performance. Strategic carbohydrate intake before, during or after exercise can increase glycogen availability, delay fatigue and improve endurance. The amount indicated depends on the duration of the exercise, with pre-exercise intake being beneficial in short-duration activities and supplementation during exercise in longer-duration disciplines. In summary, the research reinforces that the strategic use of carbohydrates plays a key role in optimizing sports performance. Strategic carbohydrate intake can confer significant benefits by providing a better use of energy reserves, delaying fatigue, and maximizing athletic performance capacity.
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