Article: Net carbs
Net carbs
Carbohydrates and Training: Energy and Recovery When You Need It
Carbohydrates help maintain physical performance during endurance training and support muscle recovery after intense activity when consumed in sufficient quantities.
For those who train frequently, proper carbohydrate intake is crucial for replenishing glycogen stores and maintaining intensity.
What are carbohydrates?
Carbohydrates are the body's preferred energy source, contribute to normal energy metabolism, and serve as an important energy source during physical activity. They are stored in muscles and the liver as glycogen and are broken down into glucose when the body needs fuel.
- Certain carbohydrates are rapidly absorbed and can contribute to quick glycogen replenishment after exercise, provided sufficient intake.
- In Smartfish Post Workout, you get 25 g of carbohydrates, mainly of the fast-absorbing type – beneficial after training.
Why Athletes Need More Carbohydrates
With regular and intense training, the body's glycogen stores are depleted faster. Therefore, proper carbohydrate replenishment is essential – both for performance and recovery.
🔋 Carbohydrates and Physical Performance
Carbohydrates help maintain performance during prolonged endurance training. Glycogen is an important energy source during high-intensity activity.
🔄 Recovery After Training
After intense training, carbohydrates contribute to the restoration of normal muscle function (contraction), provided at least 4 g/kg body weight is consumed within 4–6 hours after the session.
🧠 Cognitive Function
Glucose contributes to normal cognitive function – which can be relevant in sports that require quick decisions and reaction time.
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"Carbohydrate intake in the right amounts and at the right time is crucial for optimal performance and recovery in athletes," says Dr. Hogne Vik, MD, PhD, MBA.
Timing
Before training
Why: To support normal energy metabolism and replenish glycogen stores
Examples: Oatmeal, banana, rice, toast
During session
Why: Carbohydrates help maintain performance during prolonged endurance training
Examples: Sports drinks, gels, dried fruit
After training
Why: Carbohydrates contribute to the restoration of normal muscle function after very intense physical activity¹
Examples: Smoothie, milk, rice with chicken
¹ When consuming a total of 4 g carbohydrates/kg body weight within 4–6 hours after training. (EFSA ID 1554)
Recommended intake based on international guidelines for sports nutrition (e.g., IOC, ACSM):
General population
3–5 g/kg body weight per day
Endurance athletes
6–10 g/kg body weight per day
Ultra-/high-intensity training
Up to 12 g/kg body weight per day
Facts: Carbohydrates in Smartfish Post Workout
Content per serving:
-
25 g carbohydrates (24 g sugar)
Carbohydrates contribute to normal energy metabolism, and when consumed after training in sufficient quantities, they support the rebuilding of glycogen stores, which is important for recovery and muscle function.
Energy Metabolism
Carbohydrates contribute to normal energy metabolism
Physical Performance
Carbohydrates help maintain performance during prolonged endurance training¹
Recovery
Carbohydrates contribute to the restoration of normal muscle function after intense training²
Cognitive Function
Glucose contributes to normal cognitive function³
¹ Applies to an intake of 30–60 g/hour during prolonged training.
² When consuming a total of 4 g/kg body weight within 4–6 hours after training.
³ Only for glucose – does not apply to carbohydrates in general.
Frequently Asked Questions
Are fast carbohydrates beneficial?
Yes – carbohydrates consumed immediately after training can contribute to faster glycogen replenishment, given a sufficient amount.
Do I need supplements, or is food enough?
Food is always the foundation, but supplements like Smartfish Post Workout can provide practical, precise, and balanced nutrition after your session.
Is sugar dangerous after training?
After training, glucose is efficiently used to replenish energy stores, especially during intense or prolonged activity.
Recommendation
With 250 ml Smartfish Post Workout, you get:
- Carbohydrates that contribute to normal energy metabolism.
- High-quality whey protein that supports the maintenance and growth of muscle mass.
- Omega-3 (EPA and DHA), which contributes to normal heart function and cell function*
*With a daily intake of at least 250 mg EPA/DHA
👉 Order here and get a complete booster for recovery and performance!
