Glycogen Store > Carbohydrate

Carbohydrates (CHO)

Along with protein and fat, carbohydrates are described as macronutrients. Carbohydrates may be starchy (complex) such as bread, potatoes, rice, pasta, breakfast cereal, etc which are very nutritious. Alternatively they may be sugary (refined) such as table sugar, confectionery, jams, honey, etc which provide energy but which are not significantly nutritious. All Carbohydrates provide approx 4kcals per gram.

When eaten, Carbohydrate is converted into glycogen and stored in the liver and the muscles. It is the preferred fuel of the body and so there is always some carbohydrate in the fuel mix supplying our body with energy. Unfortunately we do not have a limitless storage capacity for glycogen. We store approximately 500g in total - 400g in the working muscles and 100g in the liver.

Various factors affect how we use up our stores: exercise intensity, exercise duration, overall diet, training status. Hence the reason that we regularly need to top up our stores.

How much Carbohydrate do we need?

It is recommended that athletes who are training and competing regularly aim for 5 -10g Carbohydrate per kg bodyweight daily. use the Carbohydrate calculator to help you work out how much carbohydrate you need daily.

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