With the excitement of the Olympics in the air, many people are inspired by elite athletes and their dedication to training, nutrition and recovery. While training programs vary from sport to sport, one nutrition principle remains consistent: carbohydrates are essential for athletic performance.
Carbohydrates, including those from grain foods like wheat, are the body’s preferred energy source during exercise. Whether someone is training for a local race or competing on the world stage, carbs play a key role in fueling movement, endurance and recovery.
Carbs are the body’s primary fuel for activity
During physical activity, the body relies heavily on carbohydrates stored as glycogen in muscles and the liver. These glycogen stores provide quick, efficient energy, especially during moderate to high-intensity exercise.
When carb intake is too low, glycogen stores can become depleted. This may lead to early fatigue, reduced performance and difficulty maintaining training intensity.
Carbohydrates support endurance
Endurance athletes, such as runners, cyclists and swimmers, depend on steady energy over long periods. Carbohydrates help maintain blood glucose levels and delay fatigue, allowing athletes to train longer and perform more consistently.
Grain foods like whole wheat bread, pasta, tortillas and cereals are convenient ways to include carbs in meals before and after training.
Carbs help preserve muscle
When carbohydrate intake is adequate, the body is less likely to use protein as an energy source. This helps protect muscle tissue, which is important for strength, recovery and overall performance.
Pairing carbohydrates with protein after exercise supports muscle repair while restoring glycogen stores.
Whole grains add extra nutrition
While all carbs provide energy, whole grains such as whole wheat also contribute fiber, B vitamins and minerals that support overall health. B vitamins help convert food into usable energy, which is especially important for active individuals.
Athletes need a balance of nutrients, and whole grain foods can help meet both energy and micronutrient needs.
Timing matters
Carbohydrates are important before, during and after activity:
- Before exercise: Carbs help top off glycogen stores
- During longer events: Carbs can help maintain energy
- After exercise: Carbs help replenish glycogen for the next session
Regular meals and snacks that include grain foods make it easier to meet these needs.
Carbs are not the enemy
Carbohydrates sometimes get a bad reputation, but for active people, they are essential. Athletes who consistently under-fuel with carbs may struggle with energy, recovery and performance.
The key is choosing a variety of carbohydrate sources, including whole grain foods, fruits and vegetables, as part of a balanced eating pattern.
Fueling like an athlete
You don’t have to be an Olympian to benefit from smart fueling. Anyone who exercises regularly can support performance by including enough carbohydrates throughout the day.
Grain foods like whole wheat bread, pasta and baked goods can be practical, affordable and versatile options that help fuel activity and support overall nutrition.
As athletes around the world prepare to compete, their meals remind us of an important truth: carbohydrates are a vital part of fueling the human body for movement, strength and endurance.
Sources
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Timing your pre- and post-workout nutrition
Practical guidance on how carbohydrates support performance and recovery.
https://www.eatright.org/fitness/physical-activity/exercise-nutrition/timing-your-pre-and-post-workout-nutrition
Academy of Nutrition and Dietetics. (2020).
How to fuel your workout
Overview of how macronutrients — including carbohydrates — help support training.
https://www.eatright.org/fitness/physical-activity/exercise-nutrition/how-to-fuel-your-workout
Thomas, D. T., Erdman, K. A. & Burke, L. M. (2016).
Nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics.
Full text: https://www.jandonline.org/article/S2212-2672(15)01802-X/fulltext
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Carbohydrates
Explains how carbohydrates function as energy fuel for the body.
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Carbohydrates: how carbs fit into a healthy diet
Consumer-friendly overview of carbohydrate metabolism and role in diet.
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https://extension.okstate.edu/fact-sheets/carbohydrates-in-the-diet.html
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https://medlineplus.gov/carbohydrates.html
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https://www.myplate.gov/eat-healthy/grains