Carbohydrates

Carbohydrate is the main source of energy for the brain and muscles. The more you exert yourself, both mentally and physically, the more carbohydrates you use.
If you have ever run out of energy during a workout or noticed how your alertness, or blood sugar, plummets in the afternoon, you know how uncomfortable it feels when your body doesn't have enough fuel, carbohydrates.

Most people should spread their carbohydrate intake over different meals of the day. This will keep your blood sugar stable, and your body will get fiber and vitamins that promote digestion, as well as minerals and antioxidants.
It is useful to eat a meal rich in carbohydrates a couple of hours before exercising.

The need for carbohydrates depends on your activity level. If you hardly exercise at all, the brain is the biggest carbohydrate user, consuming about 100 g per day.
When you exercise, your muscles start to use carbohydrates, and especially during high-intensity exercise, almost all of your energy comes from carbohydrates.
According to recommendations, carbohydrates should make up 45–60 percent of your daily energy intake. This means an average of 250–300 g of carbohydrates per day.
The best choices are healthy sources such as whole grains and vegetables.

Carbohydrates are divided into sugars, starch, glycogen, and dietary fiber.