I’m back again with more on why CARBS are so important for athletes, despite what you’ve likely seen on other accounts.🫣🍌🥭🍚🥔 Carbohydrates are our body’s main source of energy during moderate and high intensity exercise. This means that for most athletes, not consuming ENOUGH carbs can drastically affect our performance.⁣ Carbs are stored as glycogen in the muscles, and depletion of this glycogen is a limiting factor during exercise. Aside from consuming enough carbs throughout the day, consuming them at specific times around exercise is helpful for performance. Here are a few tips for timing your carb intake:⁣ ◾️Consume 0.45-1.8 g/lb bodyweight (1-4 g/kg) of carbs 1-4 hours BEFORE exercise to top off glycogen stores. Example for 150 lb. athlete: 2 slices sprouted grain bread with a little nut butter, banana, light drizzle honey on top⁣ ◾️For endurance exercise lasting >90 minutes (ex: running), a general guideline is to consume at least 30 g/hr DURING exercise. See my second to last post for more on this! ◾️For optimal recovery post-workout, consume at least 0.45-0.68 g/lb (1-1.5 g/kg) AFTER exercise, then continue to replenish with carbs throughout day. Example for 150 lb. athlete: 1 large sweet potato, 2-3 eggs (or at least 3 oz. lean protein), bell peppers, & 1 cup fruit⁣ ⁣ Keep in mind these are general recs. There are some endurance athletes training at low-moderate intensities that have adapted to a ketogenic diet. However, there’s insufficient evidence supporting any performance benefit and research continues to show that training with limited carb avail. impairs intensity & duration, training adaptations, & cognitive function. The best nutrition strategy for you may look different, as nutrition is individualized. We work with athletes throughout their training cycles, tailoring their nutrition to match their goals. To work with us, click the link in bio.⁣ ⁣ Please tag + share with someone who may find this helpful!💚 #carbsarenotevil #foodreels #instagramreels #nutritiontips #fuelyourbody #eleatnutrition #sportsnutrition #endurance #runners #triathlon #sportsdietitian