What is the recommended carbohydrate intake before exercise for improved performance?

The recommended carbohydrate intake before exercise for improved performance is typically in the range of 1 to 4 grams of carbohydrates per kilogram of body weight, ingested 1 to 4 hours prior to exercise. This approach is beneficial because it helps to optimize glycogen stores in the muscles, which are essential for sustaining energy levels during longer or more intense physical activity.

This timing allows for effective absorption and utilization of carbohydrates, helping to enhance performance by providing readily accessible energy. Consuming this amount not only aids in maintaining blood glucose levels but can also improve overall endurance and potentially delay the onset of fatigue during exercise.

The guidance to consume carbohydrates in the specified time window supports athletes in maximizing their energy availability and performance output, making this option the most aligned with current sports nutrition recommendations.