{"type":"root","children":[{"type":"paragraph","children":[{"type":"text","value":"Carbohydrates are the primary fuel source for high-intensity and endurance activities. They break down into glucose, which is stored as glycogen in muscles and the liver. During exercise, glycogen is the main energy source; without adequate carbohydrate intake, athletes may experience early fatigue and decreased performance."}]}]}
{"type":"root","children":[{"type":"paragraph","children":[{"type":"text","value":"Fast-acting carbohydrates (like glucose or maltodextrin) found in most energy gels, carb drink mixes, energy chews, digest quickly, offering rapid energy, ideal during workouts. Slow-digesting carbs (like oats or quinoa) provide sustained fuel, making them better for meals hours before training or general daily energy needs."}]}]}
{"type":"root","children":[{"type":"paragraph","children":[{"type":"text","value":"Marathon runners might consider carb-loading in the 2–3 days before race day to maximise glycogen stores. During the race, consuming 30–60g of carbohydrates or as per nutrition goals/intensity per hour, via gels, drinks, bars or chews to help sustain energy, and delay fatigue."}]}]}