“What matters most is the total amount of carbohydrates you eat each day,” said Miller. “To perform at your peak, a little more than half of your calories should come from carbohydrates.” Eating Carbohydrates Before Strenuous Exercise If you’ll be exercising for longer than an hour, you need to eat carbohydrates before you start. We recommend a cup of yogurt, a glass of fruit juice, or a whole grain English muffin with jelly. It’s always best to limit the amount of fat you consume the hour before an athletic event, as doing so can interfere with carbohydrate breakdown in the body. Eating Carbohydrates During Strenuous Exercise If you’ll be doing more than an hour of intense aerobic exercise, your body also needs carbohydrates during exercise. You can satisfy this need by having 5 to 10 ounces of sports drink every 15 to 20 minutes, one-half to two-thirds cup of low-fat granola, or two to three handfuls of pretzels. Eating Carbohydrates After Strenuous Exercise “If you are working out heavily, you need to eat carbohydrates after exercise to rebuild the energy stored in your muscles,” explained Miller. If you exercise or train for more than 90 minutes, more carbohydrates are necessary, ideally paired with protein. A sports bar, trail mix with nuts, or yogurt and granola will suffice. If you work out for less than an hour, water should be constantly consumed, but you shouldn’t need any extra food if training for a shorter time. Michigan Golf Journal
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