The Role of Carbohydrates in Sports Performance: Debunking Common Myths

April 19, 2025 Nora Fierman

Carbohydrates are often misunderstood in the athletic community, leading to misconceptions that can hinder performance and recovery. In fact, carbohydrates and athletes go together like peanut butter and jelly. The importance of carbohydrates for athletes cannot be understated.

Here are 5 common myths about carbohydrates and why the are just wrong.

Myth 1: Carbohydrates Are Unnecessary for Athletes

Reality: If you're wondering why carbohydrates are important for athletes, the answer is simple. Carbohydrates are the primary energy source during high-intensity and endurance activities. They are stored as glycogen in muscles and the liver, providing readily available fuel during exercise. Inadequate glycogen stores can lead to fatigue and decreased performance. Maintaining adequate carbohydrate levels is crucial for sustaining energy and optimizing athletic output.

Myth 2: Simple Carbohydrates Should Be Avoided

Reality: While complex carbs for athletes are essential for sustained energy, simple carbohydrates have their place in an athlete's diet. During prolonged or intense exercise, simple carbs can provide quick energy, helping to maintain blood glucose levels and delay fatigue. Post-exercise, they aid in rapid glycogen replenishment, facilitating recovery.

Myth 3: Carb Loading the Night Before Is Sufficient

Reality: Effective carb loading requires a more extended period of increased carbohydrate intake, typically over several days, combined with tapering exercise. Simply eating a carb-heavy meal the night before may not adequately prepare glycogen stores for optimal performance.

Myth 4: Low-Carb Diets Enhance Athletic Performance

Reality: Low carbohydrate diets can impair performance, particularly in high-intensity and endurance sports. Carbohydrates are crucial for fueling such activities, and inadequate intake can lead to early fatigue, decreased concentration, and reduced endurance. Athletes may find it challenging to sustain training intensity and recover effectively on low-carb regimens. So if you're asking yourself, do athletes need more carbs? The answer is yes.

Myth 5: Carbohydrates Alone Are Sufficient for Recovery

Reality: While carbohydrates play a significant role in replenishing glycogen stores post-exercise, combining them with protein enhances recovery. A carbohydrate-to-protein ratio of approximately 3:1 or 4:1 is recommended to effectively restore energy reserves and repair muscle tissue.

Conclusion

Carbohydrates are indispensable for athletes, serving as a primary energy source and playing a vital role in performance and recovery. Dispelling common myths allows athletes to make informed dietary choices, ensuring they meet their energy needs and achieve optimal performance.

Now that you know the important of carbohydrates for athletes, you can check out our 10 Tips for Packing the Best Hiking Snacks or our Top 5 Secrets for Packing the Best Snacks for Mountain Biking.