Carbohydrates before training: everything you need to know

Estimated read time: 3,9 minutes.

If you want to go one step further in your training, carbohydrates before training are key to maximizing performance , since these macronutrients are the main source of energy for the body and consuming them properly can make a difference.

Although they can also be taken during or after training, consuming carbohydrates before training will provide you with the energy necessary to maintain intensity , helping you improve performance and delay fatigue.

Keys to achieving your goals, in this post we are going to tell you why you should take carbohydrates before training and which ones are the most suitable to boost performance and endurance in your training sessions.

Why take carbohydrates before training?

Consuming carbohydrates before training is not only recommended, but can be crucial to improving your performance during exercise , when the body needs a constant source of energy to maintain intensity and effort.

Carbohydrates are stored in the muscles and liver in the form of glycogen , which is the main fuel for our body during physical activity. And, when this fuel is insufficient, fatigue is more likely to appear earlier, reducing performance and making it more difficult to achieve your goals.

In addition, taking carbohydrates before training helps preserve muscle mass . When glycogen stores are depleted, the body may turn to muscle proteins as an energy source, which can negatively affect muscle growth and recovery. Instead, by ensuring good glycogen availability through carbohydrates, this catabolic process is avoided.

Likewise, since the brain also uses glucose as an energy source, taking carbohydrate shakes before training will help you improve concentration and focus during training , which is essential in sports that require high precision or mental agility, such as weightlifting, CrossFit or team sports.

What carbohydrates should you eat before training?

Now that you know how they can help you, we're going to tell you what carbohydrates to eat before training . Yes, because not all carbohydrates are created equal, and choosing the right ones is crucial to getting the maximum benefits.

Before training, it is recommended to consume fast and medium absorption carbohydrates , which provide energy immediately and sustained over time, and you can obtain them through fruits such as bananas or dates, whole wheat bread, oats or white rice.

Fast Carbohydrates

• Dextrose
• Amylopectin
• Maltodextrin

These carbohydrates are ideal for obtaining a quick source of energy before short but intense sessions.

Slow-absorbing carbohydrates

• Palatinose (isomaltulose)
• Waxy corn starch

These are released gradually, allowing you to maintain a constant flow of energy during long workouts.

In addition, the timing of consumption is also important. Ideally, carbohydrates should be taken between 30 and 60 minutes before physical activity , so that the body has enough time to digest and convert carbohydrates into available glucose, optimizing performance from the start of training.

However, there are times when energy needs are greater, such as during competitions or long-duration training. In these cases, supplements such as Energy 3 from Be Levels can make a big difference , as it is a pre- and intra-workout carbohydrate shake, formulated to ensure a constant supply of energy throughout the physical effort.

Energy 3: Maximize your energy throughout your workout

Energy 3 by Be Levels has been designed by doctors and nutritionists , with the support of high-performance athletes, to provide an exclusive mixture of carbohydrates that are absorbed in a staggered manner , with a formula that includes dextrose, amylopectin, maltodextrin, palatinose and starch.

Its ingredients include the patented Karbolyn and Palatinose , recognized for their ability to provide a constant supply of energy without causing spikes in blood glucose.

In addition, Energy 3 contains beta-alanine , an amino acid that reduces muscle fatigue and improves endurance, as well as Digezyme digestive enzymes , which facilitate digestion and optimize the absorption of nutrients.

Other key ingredients include the essential amino acid mix (EEAA), Acetyl L-Carnitine , which improves cellular energy and brain function, and Creatine Monohydrate , which enhances strength and accelerates muscle recovery. This combination of ingredients makes Energy 3 an ideal choice for high-performance athletes looking to improve their performance in demanding workouts.

And, in addition to its effectiveness, Energy 3 also stands out for its pleasant taste and easy consumption . Simply mix a 50-gram scoop with water 30 minutes before training, and you will notice an immediate improvement in your energy and endurance that will allow you to train harder, for longer and with better results.

In short, consuming carbohydrates before training not only increases physical performance , but also protects muscle mass and improves mental focus, being a key strategy for athletes of all levels looking to maximize their results.