Carbohydrates & Performance: Fueling Strength, Endurance, and Muscle

March 11, 2026

Carbohydrates & Performance: Fueling Strength, Endurance, and Muscle

Carbohydrates have become one of the most misunderstood macronutrients in modern nutrition.

For years, diet trends have labeled carbs as the enemy. Low-carb diets exploded in popularity, keto dominated headlines, and many athletes began questioning whether carbohydrates were necessary at all.

But when it comes to performance, training, and recovery, carbohydrates still play a critical role.

In a recent podcast episode, BPN Founder Nick Bare breaks down how carbohydrates actually work in the body—and why they remain one of the most effective fuels for strength training, endurance performance, and muscle building.

Why Carbohydrates Matter for Performance

Carbohydrates are one of the three primary macronutrients the body uses for energy.

When consumed, carbohydrates are broken down into glucose, the body’s primary energy source for both physical and mental processes.

Once glucose enters the bloodstream, insulin helps move it into the cells, where it is converted into ATP, the energy currency your body uses for:

Muscle contraction
Brain function
Organ activity
Exercise performance

In simple terms: carbohydrates provide fast, efficient fuel for your body.

This is especially important when training intensity increases.

Are Carbs Actually the Best Fuel for Training?

When it comes to high-intensity exercise, carbohydrates have a unique advantage.

Research shows carbohydrates are the only macronutrient that can be broken down quickly enough to provide energy during high-intensity training, especially when fast-twitch muscle fibers are heavily involved.

That’s why athletes performing:

Sprint work
Strength training
High-volume lifting
Endurance events

All benefit from adequate carbohydrate intake.

Without enough carbohydrates, performance often drops. Energy decreases. Recovery slows.

How the Body Stores Carbohydrates

Your body stores carbohydrates in the form of glycogen, primarily in the muscles and liver.

On average, the body can store:

400–700g of glycogen in the muscle
80–100g in the liver

These glycogen stores act like a fuel reserve that the body taps into during exercise.

When glycogen runs low, athletes experience what endurance athletes call “bonking”—a sharp drop in energy and performance.

This is why endurance athletes often carbohydrate load before races or long training sessions.

Carbohydrates for Endurance vs Strength Training

The role carbohydrates play varies depending on the type of training you're doing.

Endurance Training

For endurance athletes, carbohydrates are essential.

Running, cycling, swimming, and long-duration training rely heavily on glycogen stores. As training volume increases, carbohydrate needs rise significantly.

For example, during heavy training blocks, Nick has consumed 700–1,000+ grams of carbohydrates per day to support endurance performance.

Without adequate carbohydrate intake:

Energy levels drop
Performance declines
Recovery suffers

Strength & Hypertrophy Training

Carbohydrates are still valuable for strength training—but the requirements are typically lower than endurance training.

However, carbohydrates still play a key role in:

Training intensity
Muscle glycogen levels
Recovery
Muscle pumps during hypertrophy training

When glycogen stores are full, athletes often experience stronger workouts and better training performance.

As Nick explains, some of the best strength training sessions happen when glycogen stores are fully replenished, and muscles feel full and energized.

How Many Carbs Do You Actually Need?

Carbohydrate intake is typically recommended based on body weight and training intensity.

General guidelines include:

Light Activity (≈1 hour/day):

3–5g carbs per kg of body weight

Moderate Training (1–3 hours/day):

5–7g per kg

High Training Volume (3+ hours/day):

6–10g per kg

Extreme Endurance Training (Ironman level):

8–12g per kg

These numbers serve as starting points, but individual needs will vary based on:

Training intensity
Body composition
Recovery demands
Personal tolerance

Are Some Carbohydrates Better Than Others?

Not all carbohydrate sources are created equal.

For most people, prioritizing whole-food carbohydrate sources is the best strategy.

Examples include:

Oatmeal
Rice
Potatoes
Fruit
Vegetables
Whole grains

These foods provide additional benefits like fiber, vitamins, and minerals.

However, athletes with extremely high carbohydrate demands may also incorporate faster-digesting carb sources to meet fueling needs during intense training blocks.

We offer carbohydrates in 4 products:

G.1.M Sport is a powder that we recommend taking prior to or during training. Each scoop has 20 g of carbs and 350mg of sodium.

G.1.M Sport+ is our endurance pre-workout. It has the same carbs and electrolytes, plus nootropics for focus and 150mg of caffeine for energy.

Go Gels are our approach to a simple & effective endurance gel. Each gel is sourced with whole foods and contains 24g of carbs and 100 calories. We also offer caffeinated versions that contain 75 mg.

Go Bars are our oat-based bar gives athletes a quick and convenient boost in carbs that can be taken prior to, during, or after training. Each bar has 36 g of carbs and 200 calories.