Carbohydrates   sufficient carbohydrate intake is crucial for an active person. During the inadequate supply of oxygen to the active muscles, stored muscle glycogen and blood-borne glucose are prime energy contributors. In addition to the anaerobic role of carbohydrates, stored glycogen provides substantial energy during intense aerobic activity. In all active persons, dietary carbohydrates are of the utmost importance. During more strenuous training for and before competition, the intake should be increased even more so as to ensure sufficient glycogen stores. A general recommendation, for those involved in heavy endurance training, is the daily carbohydrate intake of 10g per kilogram of body mass. 

Athletes experiencing chronic fatigue ('staleness') during training may attribute this to the gradual depletion of the body's carbohydrate reserves, and it is for this reason the carbohydrate intake should be increased to at least 70% of the athlete's total calories. 

Note: rest should play an integral part of any successful athletes program 

Exercise and food intake    For individuals who exercise regularly it is relatively easy to match food intake with the daily level of energy expenditure. Below is a diagram of the percentage calories burned by a group of male and female elite athletes. These are based on the averages taken from the study and the purpose is to highlight the expenditure of calories and the importance to replace the calories spent as well as store for the forthcoming day's intensive training.

Hopefully, an efficient balance will be found by the athlete in their pursuit towards excellence.

Time-to-Run aims to assist you with nutritional advise in order to make your running experiences more enjoyable and continually emphasizes that it is best to get the direct assistance from a nutritionist and/or dietician so that they are able to ascertain the difference, through testing, in your body fat percentage and lean muscle mass, thereby providing you with a totally individual dietary program.