Carbohydrate is stored in our muscles and liver. Eating meals or snacks that contain carbohydrate 1–4 hours before we exercise helps to top up our fuel stores, giving energy to exercise for 90 minutes up to 3 hours. If you want to eat something shortly before your exercise simple carbohydrates (e.g. banana) are the best option. This is due to the quick release of energy.
During endurance exercise (e.g. lasting longer than one hour),
eating 30-60 g carbohydrates every hour can help to avoid low energy, low blood
sugar levels, and a slow recovery. This helps contribute to a better
performance. Suitable sources can be a sports drink, a banana, a cereal bar, or
an energy gel.
