Carbohydrates in sports nutrition : position of the working group sports nutrition of the German Nutrition Society (DGE)

Abstract

Carbohydrates are an important source of energy during physical exer-cise. Carbohydrates lead to a higher energy yield and higher energy flux per liter of oxygen than the oxidation of fatty acids. However, the storage capacity for carbohydrates in liver and muscles is limited. Therefore, en-durance athletes should include a high proportion of carbohydrates in their daily diet. The individual amount depends on body weight and the extent of physical activity. Energy expenditure during physical exercise results in a gradual depletion of carbohydrate stores. The extent to which carbohydrate stores are depleted is dependent on the duration and inten-sity of exercise. Therefore, in particular during prolonged intense exercise, performance may be improved by consuming an adequate amount of carbohydrates during exercise. In addition, following a long period of in-tensive physical activity, rapid post-exercise intake of carbohydrates can help replenish carbohydrate stores more quickly.This position paper sets out current guidelines for the type, amount and timing of carbohydrate intake in sport. It will also discuss the significance of “carbohydrate loading”, the glycemic index, and training without prior intake of carbohydrates