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Carbohydrates

Carbohydrate is stored as glucose in the liver and muscles and is the most efficient source of energy as it requires less oxygen to be burnt than either protein or fat. The normal body stores of carbohydrate in a typical athlete are:

70kg male athlete - Liver glycogen 90g and muscle glycogen 400g
60kg female athlete - Liver glycogen 70g and muscle glycogen 300g

During hard exercise, carbohydrate can be depleted at a rate of 3-4 grams per minute. If this is sustained for 2 hours or more, a very large fraction of the total body carbohydrate stores will be exhausted and if not checked will result in reduced performance. Recovery of the muscle and liver glycogen stores after exercise will normally require 24-48 hours for complete recovery.

During exercise there is an increased uptake of blood glucose by the muscles and to prevent blood glucose levels falling the liver produces glucose from the liver stores and lactate.

Consuming carbohydrate before, during and after exercise will help prevent blood glucose levels falling too low and also help maintain the body's glycogen stores. Many athletes cannot consume food before or during exercise and therefore a formulated drink that will provide carbohydrate is required.

Electrolytes
- Electrolytes serve three general functions in the body:
  1. many are essential minerals
  2. they control osmosis of water between body compartments
  3. they help maintain the acid-base balance required for normal cellular activities
  The sweat that evaporates from the skin contains a variety of electrolytes. The electrolyte composition of sweat is variable but comprises of the following components:
  1. Sodium
  2. Potassium
  3. Calcium
  4. Magnesium
  5. Chloride
  6. Bicarbonate
  7. Phosphate
  8. Sulphate

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