Sports Nutrition

Understanding Glucose

Glucose is formed from the breakdown of carbohydrates in the body and is stored in the liver and muscles as glycogen.

Glycogen stores are essential for athletic performance, because they serve as an energy reservoir when blood glucose levels are decreased due to high intensity or inadequate carbohydrate intake prior to workout.

Glycogen levels become depleted as the intensity and duration of the exercise increases. It is imperative to restore glycogen by consuming carbohydrates on a regular basis.

Carbohydrate Loading

Complex carbs before the gym

Complex carbohydrates are made from three or more sugars, linked together to form a chain.

The benefits of complex carbs include:

Sustained blood sugar levels
Assist in absorption of crucial minerals
Higher nutrition value than simple sugars
Help energy reserves in the body

Carbohydrate Stores

Carbohydrate storage offers an easily accessible source of energy for exercise.

How long this energy supply lasts depends on the length and intensity of exercise and can range anywhere from 30 to 90 minutes or more.

To avoid running out of energy during exercise, we need to start with full energy stores and so ensure we eat before exercising. We then need to replenish the energy stores after exercise.

A very simple and effective way of replenishing glucose and the body, post workout, is a chocolate milk drink.

It’s a superb recovery drink because it contains whey protein, which helps muscles recover and repair.

Plus, it tastes great whilst boosting calcium and vitamin D, which research shows is important for preserving cartilage and joint health.

Click here for the recipe for a low fat chocolate milk recovery drink.

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