The importance of some nutritive components and water in sport performance has been clearly shown in several sections of our Web. In endurance sports we have to maintain carbohydrates depots in liver and muscle at high level because they are the main energy source for muscle in high sport intensity (more than 65% VO2 maximal). When these carbohydrates sources are empty, fats are consumed in order to produce energy; in this case, the maximal intensity will not be higher than 60% VO2 maximal and this will be a restrictive factor that will contribute to tiredness.
In order to maintain high carbohydrates levels in depots, during training and competition, our diet needs to have a high percentage of carbohydrates. A percentage of 70% seems to be optimal. If this amount of carbohydrates is not recovered daily after training or competition the quantity of energy available for the next day are reduced and will influence the sport performance. Under our diet guidelines (on the sides) you will find some diet examples with different caloric contribution.
