Carbohydrate before, during and after exercise
Carbohydrate is the main fuel for hard exercise. Daily needs rise with training load, 3-12 g/kg; eat it before, 30-90 g an hour during, and soon after.
Why carbohydrate matters
Carbohydrate is stored as glycogen: roughly 500 g in a trained adult (about 100 g in the liver, the rest in muscle), worth only about 2000 kcal. Muscle glycogen fuels high-intensity and repeated efforts; liver glycogen keeps blood glucose steady for the brain. When glycogen runs low, pace drops, skills slip and decisions get worse: the missed pass or dropped catch late in a match. Carbohydrate also spares protein from being burned. Glycaemic index matters less than eating enough in total at the right times; quick-digesting (high-GI) foods suit fast refuelling after exercise.
Daily carbohydrate needs by training load (ACSM/AND/DC 2016)
| Training load | Example | g/kg/day |
|---|---|---|
| Light: low intensity or skill-based | Archery, shooting, skill drills | 3-5 |
| Moderate: about 1 hour a day | A college hockey player in a normal season | 5-7 |
| High: 1-3 hours a day, moderate to high intensity | Distance runner, kabaddi camp | 6-10 |
| Very high: 4-5 hours a day or more | Road cyclist, triathlete in peak training | 8-12 |
Carbohydrate before, during and after exercise
| Timing | Guideline | Why | Indian food ideas |
|---|---|---|---|
| 1-4 hours before | 1-4 g/kg; low in fat and fibre; familiar food | Tops up liver glycogen after the overnight fast | Idli-sambar, poha, upma, lemon rice, bread with banana and honey |
| Last hour | A small, easy snack if it suits the athlete; test it in training | A few athletes get a brief dip in blood sugar | Banana, a few dates, glucose biscuits |
| During: under 45 minutes | Not needed | Glycogen is enough | Water |
| During: 45-75 minutes | Small amounts or a mouth rinse | Carbohydrate in the mouth signals the brain and lifts effort | Sips or a rinse of sports drink |
| During: 1-2.5 hours, including stop-start sports | 30-60 g per hour | Keeps blood glucose up and spares glycogen | Sports drink, banana, dates, glucose water at breaks |
| During: over 2.5-3 hours | Up to 90 g per hour from glucose + fructose mixes | Glucose absorption tops out near 60 g/h on one gut transporter; fructose uses another | Gels, chews, sports drinks |
| After, when the next session is within 8 hours | 1.0-1.2 g/kg per hour for the first 4 hours, then normal meals | Glycogen is rebuilt fastest early | Banana milkshake, curd rice, idli, chapati with potato, ragi malt |
Carbohydrate plan for a hockey player
Neha weighs 58 kg and trains 2 hours a day (high load). Find (a) her daily carbohydrate range and a target at 7 g/kg, (b) a pre-match meal at 2 g/kg, (c) her hourly refuelling target after a match if she plays again the same evening.
- (a) Range = 6-10 g/kg × 58 kg = 348-580 g a day.
- Target at 7 g/kg = 7 × 58 = 406 g a day, giving 406 × 4 = 1624 kcal.
- (b) Pre-match meal = 2 × 58 = 116 g carbohydrate, about 3 hours before play.
- (c) Refuelling = 1.0-1.2 g/kg/h = 58-69.6 g per hour, about 58-70 g per hour for the first 4 hours.
- Check: 6 × 58 = 348; 10 × 58 = 580; 1.2 × 58 = 69.6.
Daily 348-580 g (target 406 g, 1624 kcal); pre-match meal about 116 g; about 58-70 g per hour after the match (rounded to the nearest gram).
A college hockey player who skips breakfast and trains at 6 a.m. starts with low liver glycogen. A light pre-training snack (banana, a few dates, or toast with honey) and a recovery meal within an hour (curd rice, idli-sambar, banana milkshake) protect both this session and the next.
2 marks: “State the daily carbohydrate needs of athletes.” ACSM/AND/DC 2016: 3-5 g/kg (light), 5-7 (moderate), 6-10 (high) and 8-12 g/kg/day (very high training load).
5 marks: “Explain carbohydrate intake during exercise.” By duration: none under 45 min; a mouth rinse for 45-75 min; 30-60 g/h for 1-2.5 h; up to 90 g/h from glucose + fructose beyond 2.5 h; forms and Indian options.
10 marks: “Discuss the utilisation of carbohydrate before, during and after exercise.” Glycogen stores and why they matter, daily g/kg table, then before, during and after guidelines with reasons and Indian foods, and a worked example.
Daily 3-5, 5-7, 6-10, 8-12 g/kg by load; during, 30-60-90 g an hour; after, 1-1.2 g/kg an hour for 4 hours.