Carbohydrates are the most important source of energy for the athletes. They provide endurance and power. They are stored in the body and glycogen and can be used when needed. No matter what sport you play, carbs provide the energy that fuels muscle contractions. When carbohydrates are ingested, our bodies break them down in simple sugars – glucose, fructose and galactose, which are then absorbed and used as energy. The glucose not used is stored in the liver as glycogen. However, once these stores are all full, the extra glucose gets stored as fat. Glycogen is the source of energy most commonly used for exercise, particularly for short period of intense activity, such as sprinting or weight lifting, because is it immediately accessible. For the first few minutes of any physical activity, it is the glycogen at work. What happens if the body does not get enough carbohydrates? If the body does not get enough carbohydrates, it will turn to the muscles a source of energy. This results in limiting the bodies ability to build and maintain tissue, and it also stresses the kidneys’ to work harder and eliminate the byproducts of this protein breakdown. As explained, carbohydrate is the preferred fuel for athletic performance. Athletes have the capacity to store carbohydrate in the form of glycogen, but this capacity is limited, so carbohydrate must be consumed daily. Are all carbohydrates created equally? There are three types of carbohydrates: starch, sugar and fiber. Starches and sugars provide your body with its main source of energy. They’re all comprised of carbon, oxygen and hydrogen, which are organized into single units. Sugars contain just one or two of these units and are “simple,” while starches and fibers have many units of sugar, making them “complex”. Fiber is also complex but not digested or used for energy, but rather aids in preventing constipation and reducing disease risk. Starch is the best choice – whole grains! Eat 4 hours before to allow digestion.