Abstract

Carbohydrates play a pivotal role in sports nutrition, serving as the primary energy source for endurance and powerbased activities. This comprehensive review explores the critical functions of carbohydrates in athletic performance, emphasizing their impact on energy metabolism, glycogen storage, and recovery. The paper discusses the optimal types and timing of carbohydrate intake to maximize performance and sustain energy levels during prolonged exercise. Additionally, it examines the role of carbohydrates in different sports, ranging from endurance events such as marathons and cycling to power-based sports like weightlifting and sprinting. Current research findings on carbohydrate loading, the glycemic index of foods, and individualized carbohydrate strategies for athletes are highlighted. Practical recommendations for athletes and coaches are provided to help optimize carbohydrate consumption for enhanced performance and quicker recovery. This review underscores the necessity of tailored carbohydrate strategies to meet the diverse energy demands of athletes, ultimately contributing to improved endurance, strength, and overall athletic success.