This question/post is really perfect timing, considering an organization with a massive fitness following that I won't call out (...jk, it was crossfit) recommended restricting ALL sugar from your diet, while consuming *little* amounts of starch and fruit.😒🤬😩 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 performance. Sadly, we see this far too often in our practice. Consuming carbohydrates during prolonged exercise helps to maintain blood sugar levels, spare muscle glycogen, and activate reward centers in the brain to help combat mental fatigue. Whether you need to eat during training depends on the training type, intensity, and duration. This graphic provides general guidelines on when/how much is recommended during training, along with the food choices our clients personally use the most! The top row we see most often in volleyball, baseball, hockey, basketball, soccer, football, etc. The bottom row we see more often with our cyclists, triathletes, and ultrarunners, although many athletes do a combination of these foods.🧇🍌 During exercise, you want to prioritize quick digesting carbohydrates - and a bonus if they're also hydrating AND contain electrolytes! Athletes should limit fat and fiber as these nutrients can lead to GI discomfort during training, including gas and bloating. What's your go-to mid-run/race/practice fuel??👇🏽Please tag + share with someone who may find this helpful!💚 #sportsnutrition #sportsdietitian #sportsrd #fuelyourbody #eleatnutrition #endurance #enduranceathletes #ultrarunning #nutritiontips #nutritionist #carbsarenotevil