The body obtains glucose and glycogen from the intake of sugars and other carbohydrates.
Muscle glycogen and blood glucose are the main sources of energy for muscle contractions during exercise.
Adequate intake of carbohydrates and the consequent increase or maintenance of the amount of muscle glycogen are important because glycogen is an important limiting factor in long-term exercise.
A diet rich in carbohydrates and carbohydrate intake before and during exercise also has a positive effect on performance, as they increase the levels of glycogen in the liver and glucose in the blood.
If we exercise for more than an hour, we can use up to 90% of our muscle glycogen stores. They are replenished by carbohydrate intake within 24 to 48 hours. For 2 hours of training, we need an average of 50 g of food rich in carbohydrates – for example, about 2 bananas, 40 g of oatmeal or 8 dried dates.