Carbohydrates provide energy in the form of glycogen, which is stored in the liver and muscles. When you workout for long periods of time, you deplete your energy stores. After 90 minutes of high intensity exercise, the glycogen stores begin rapidly depleting. This can result in cells and muscle tissue being damaged and the immune system being stressed. Carbohydrate supplements are different forms of sugar and they are immediately absorbed in the body without giving the heavy feeling food does during digestion. A good combination is a 50/50 blend of dextrose and maltodextrin mixed with whey protein. Dextrose and maltodextrin are cheap supplements, but they are very effective in replenishing energy. You should not take too much carbohydrate, because your body will convert what it doesn't need to body fat. Carbohydrates come in two forms - simple and complex. Simple carbohydrates are found in natural and processed sugars and are quickly absorbed into the body for use as energy but this energy is not long lasting. Complex carbohydrates come in foods such as bread and potatoes. They take much longer for the body to turn into energy but this energy is long lasting so you can work harder and feel better throughout the day.
