{"id":960,"date":"2025-07-25T07:50:26","date_gmt":"2025-07-25T07:50:26","guid":{"rendered":"https:\/\/trb-staging.stretch-well.com\/blog\/energy-rich-nutrients-carbohydrates\/"},"modified":"2026-03-01T07:56:07","modified_gmt":"2026-03-01T07:56:07","slug":"energy-rich-nutrients-carbohydrates","status":"publish","type":"post","link":"https:\/\/stretch-well.com\/en\/blog\/energy-rich-nutrients-carbohydrates\/","title":{"rendered":"Energy-Rich Nutrients \u2013 Carbohydrates"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">The energy needed for cellular functions during rest and muscular exertion is obtained by the body from <strong> carbohydrates, fats and proteins<\/strong>.<\/p>\n\n<p class=\"wp-block-paragraph\">Energy for muscle work can be created anaerobically, by the process of glycolysis, where glucose or glycogen is exclusively broken down, or aerobically, by the Krebs cycle, where the metabolic products of glycolysis are used together with fatty acids through the process of beta oxidation. When the body is at rest, most of the energy (about 60%) comes from burning fat, while a significantly smaller (about 35%) proportion of carbohydrates comes from carbohydrates. The remaining 5% comes from protein. During muscular exertion, the relative share of fuel in the production of energy required depends on the intensity and duration of exercise, as well as the athlete&#8217;s diet and training level.   <\/p>\n\n<h2 class=\"wp-block-heading\"><strong>The role of carbohydrates<\/strong><\/h2>\n\n<p class=\"wp-block-paragraph\">The human body has a reserve of about 500 g of carbohydrates. Most of the carbohydrates are stored in the form of glycogen in the muscles (about 450 g) and liver (about 50 g), and only 15 g in the form of glucose in the blood. A diet rich in carbohydrates can almost double the reserves in the muscles and liver, while a diet with reduced carbohydrate intake will have the opposite effect.  <\/p>\n\n<p class=\"wp-block-paragraph\">An athlete&#8217;s carbohydrate needs are based on several factors. Athletes need to consume enough carbohydrates to provide enough energy and meet most calorie needs, to make glycogen reserves optimal, to allow muscle recovery after physical activity, to provide a quick and easily accessible source of energy between meals, and to maintain optimal blood glucose levels. Glucose is the main source of energy for muscle activity. As the intensity of exercise increases, there is an increasing need for glucose as an energy fuel. because the energy metabolism then relies on it as a source of energy for the muscles to the maximum. A number of studies have shown that low carbohydrate levels during exercise are associated with a relatively rapid onset of fatigue.     <\/p>\n\n<p class=\"wp-block-paragraph\">Given that carbohydrate reserves are limited (350 kcal of glycogen in the liver and 1400 kcal of glycogen in the muscles), athletes should consider a strategy to start exercising with full glycogen reserves and how to establish a routine that prevents these reserves from drastically decreasing. <strong> It has been proven that higher intensity exercise requires carbohydrates as the dominant fuel for muscle contraction<\/strong>, but also that low-intensity exercise, for which energy is predominantly drawn from fat, still requires some level of carbohydrates to fully burn fat and to maintain blood glucose levels. All forms of physical activity are dependent on carbohydrates to some degree. <\/p>\n\n<p class=\"wp-block-paragraph\">The traditional way to determine your carbohydrate needs is to consider the proportion of carbohydrates in your total calorie intake. Recommendations for the general population suggest a carbohydrate intake of 50 to 55% of the total number of calories. However, the amount recommended for athletes is 55 to 65% of their calorie intake from carbohydrates. The second, and certainly better, way to determine your carbohydrate needs is to consider the amount of carbohydrates (in grams) that should be consumed per kilogram of body weight.   <\/p>\n\n<p class=\"wp-block-paragraph\"><strong> Most carbohydrates should be ingested from grains, legumes, fruits and vegetables<\/strong>. If we recall the glycemic index as a measure of the rate at which carbohydrates ingested through the diet are absorbed and appear in the circulation, it is desirable for the general population (including athletes) to consume carbohydrates that have a low to medium glycemic index value (banana, orange, bran, pasta, whole wheat bread, oatmeal). However, there are periods (e.g. during and immediately after exercise) when foods with high glycemic values (white bread, honey, baked potatoes, corn flakes) may be more useful for athletes. In general, foods rich in carbohydrates with a higher fiber content have a lower glycemic index, so they are a good choice for athletes. Dietary fiber, however, can cause gas and bloating, which means it&#8217;s a poor food choice to eat just before or during competition. Soluble fiber foods may cause fewer problems, but it is recommended that athletes experiment on their own to determine which foods they tolerate best. Starchy carbohydrates with a low concentration of fiber, such as pasta, are considered to be the easiest to tolerate.      <\/p>\n","protected":false},"excerpt":{"rendered":"<p>The energy needed for cellular functions during rest and muscular exertion is obtained by the body from carbohydrates, fats and proteins. Energy for muscle work can be created anaerobically, by the process of glycolysis, where glucose or glycogen is exclusively broken down, or aerobically, by the Krebs cycle, where the metabolic products of glycolysis are [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":959,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"class_list":["post-960","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Energy-Rich Nutrients \u2013 Carbohydrates | Stretch Well<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/stretch-well.com\/en\/blog\/energy-rich-nutrients-carbohydrates\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Energy-Rich Nutrients \u2013 Carbohydrates | Stretch Well\" \/>\n<meta property=\"og:description\" content=\"The energy needed for cellular functions during rest and muscular exertion is obtained by the body from carbohydrates, fats and proteins. 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