Video: What every athlete should know about carbs and performance

What every athlete should know about carbs and performance

• It's important to focus on the right carbs. Complex carbs like oatmeal or sweet potatoes can last longer than pasta.
• Whole-wheat carbs aren't always best before exercise. Try lower- fiber carbs like white bread or pasta for easier digestion.
• Your body stores carbs as glycogen. But it can only hold enough for about an hour of exercise.
• Sports drinks and gels help you restock. Aim for 30 to 60 carb grams each hour to prevent hitting the wall. Take in 90 carb grams each hour for workouts over 2 hours.
• Dried fruit works too (and it's cheaper). Raisins worked as well as sports chews in one study.
• Even a taste can trick your brain. Athletes who swish and spit a sports drink can get a second wind.
• Don't bother with sugar-free. Your body knows the difference. And it needs the calories.
• You may need more carbs when it's cold. All that shivering can increase your body's need for fuel.
• Go low-carb first. Deplete your stores by eating low-carb for 3 days.
• Then prep for the big race. Take in about 5 carb grams for every pound of body weight in the days right before your race.

Guidance from the doctors, physical therapists, trainers and performance coaches from Mayo Clinic Sports Medicine.