Carbohydrates
Shop our range of carbohydrate supplements and snacks — from hard-hitting energy gels to delicious oat-based bars, we’ve got something to keep you fuelled.
Shop Carbohydrates at Myprotein
Carbohydrates are your body's primary energy source, providing fuel for everything from daily activities to intense training sessions. Found naturally in foods like grains, fruits, and vegetables, carbs are broken down into glucose to power your muscles and maintain normal brain function.1
Carbohydrate supplements offer a convenient way to increase your intake when whole foods aren't practical. From energy gels designed for endurance athletes to carb powders for post-workout replenishment, these products deliver fast-digesting fuel in portable, easy-to-use formats. Whether you're training for a marathon or just looking to optimize your nutrition around workouts, carb supplements can slot seamlessly into your routine.
Who Carbohydrates Are For
Endurance athletes and those doing prolonged, high-intensity exercise often turn to carbohydrate supplements to maintain performance. Carbohydrate-electrolyte solutions enhance water absorption during physical exercise2 and contribute to the maintenance of endurance performance during prolonged endurance exercise.3 Runners, cyclists, and triathletes frequently use energy gels and sports drinks to keep glycogen stores topped up during long training sessions or events.
These products also suit anyone doing intense resistance training or team sports. Carbohydrates contribute to the recovery of normal muscle function after highly intensive and long-lasting physical exercise leading to muscle fatigue and glycogen depletion.4 Gym-goers, footballers, and CrossFit enthusiasts often consume carb supplements post-workout to replenish what they've used during training.
When to Use Carbohydrates
Timing depends on your goals and activity type. Many endurance athletes consume carb gels or drinks during exercise sessions lasting over 90 minutes, taking them at regular intervals to maintain energy availability. Pre-workout gels, often combined with caffeine, are typically taken 15-30 minutes before training to prepare for high-intensity efforts.
Post-workout is another popular time for carbohydrate supplementation. Consuming carbs after training helps replenish depleted glycogen stores in skeletal muscle. Some people prefer powdered carb supplements mixed with protein shakes, while others opt for convenient gel sachets. The format you choose comes down to personal preference and what fits your training schedule.
Carbohydrates Benefits
Brain Function Support
Your brain runs primarily on glucose. Carbohydrates contribute to the maintenance of normal brain function,1 with the beneficial effect obtained from a daily intake of 130g from all sources. This is why many people feel sluggish or struggle to concentrate when carb intake drops too low.
exercise Performance
Carbohydrate solutions contribute to the improvement of physical performance during high-intensity and long-lasting physical exercise in trained adults.5 This makes them particularly valuable for competitive athletes and serious recreational trainers looking to optimize their sessions. Energy gels and sports drinks provide easily digestible fuel when solid food isn't practical.
Muscle Recovery
After depleting glycogen stores through intense training, carbohydrates contribute to the recovery of normal muscle function.4 This is especially relevant for athletes training multiple times per day or on consecutive days, where rapid glycogen replenishment becomes essential for maintaining performance across sessions.
Convenient Nutrition
Carb supplements offer portability and ease of use that whole foods can't always match. Energy gels slip into pockets or race belts, while carb powders dissolve quickly in water for immediate consumption. This convenience makes them practical for early-morning training, travel, or situations where preparing meals isn't feasible.
Popular Picks
Need quick energy on the move? Myprotein THE Energy Gel (USA) lets you test the formula and flavor in a single-serving size. Samples are ideal for finding what works with your digestive system during training, as different products suit different people.
FAQs
What are carbohydrate supplements?
Carbohydrate supplements are concentrated sources of carbs in convenient formats like gels, powders, or drinks. They typically contain simple sugars such as glucose, fructose, or maltodextrin that digest quickly to provide rapid fuel. These products are designed for situations where consuming whole food carbohydrates isn't practical or desirable.
Unlike complex carbs from foods like oats or rice, supplement carbs are formulated for fast absorption. This makes them particularly useful during endurance exercise or immediately post-workout when you need quick glycogen replenishment without the digestive burden of a full meal.
How do carbohydrate gels differ from powders?
Gels come in single-serving sachets with a thick, syrup-like consistency that you consume directly without mixing. They're extremely portable and require no preparation, making them ideal for running, cycling, or any activity where carrying equipment is impractical. Most gels contain 20-30g of carbohydrates per sachet.
Powders require mixing with water but offer more flexibility in dosing and flavor customization. You can adjust the concentration based on your needs and they're often more economical for regular use. Powders suit gym sessions, team sports, or situations where you have access to a shaker and water source.
When should I take carbohydrates during exercise?
For activities under 60 minutes, most people have sufficient glycogen stores and won't need supplemental carbs. Once you're training for 90 minutes or longer, consuming 30-60g of carbohydrates per hour can help maintain performance. Start taking them early in your session rather than waiting until you feel depleted.
During very long events lasting several hours, trained athletes may benefit from higher intakes of up to 90g per hour, particularly when using products containing multiple types of carbs like glucose and fructose. Experiment during training to find what your stomach tolerates, as individual responses vary considerably.
What's in carbohydrate-electrolyte solutions?
These drinks combine carbohydrates with minerals like sodium and potassium that you lose through sweat. Carbohydrate-electrolyte solutions enhance the absorption of water during physical exercise2 and contribute to the maintenance of endurance performance during prolonged endurance exercise.3 The carb content typically ranges from 4-8% concentration.
The electrolytes help maintain fluid balance and support normal muscle function, while the carbs provide energy. Most sports drinks fall into this category, though formulations vary in carbohydrate type, electrolyte content, and additional ingredients like caffeine or vitamins.
Can I use carb supplements for muscle building?
Carbohydrates themselves don't directly build muscle tissue—that's the role of protein, which contributes to the growth and maintenance of muscle mass.6 However, carbs play a supporting role by replenishing glycogen stores and contributing to the recovery of normal muscle function after intensive exercise.4 Many people combine carb supplements with protein powders post-workout.
The energy from carbohydrates also fuels the intense training sessions needed to stimulate muscle growth. Without adequate carb intake, training performance and recovery may suffer, potentially limiting your progress over time.
How much carbohydrate do I need daily?
Requirements vary enormously based on activity level, body size, and training goals. Sedentary individuals might need 3-5g per kg of body weight, while endurance athletes in heavy training can require 8-12g per kg. For someone weighing 70kg, this ranges from 210g to over 800g daily.
Most of this should come from whole food sources like grains, fruits, and vegetables. Carbohydrate supplements are best used strategically around training rather than as a primary carb source. They fill gaps when solid food isn't practical, not replace balanced meals throughout the day.
Are there different types of carbs in supplements?
Yes, supplements contain various carbohydrate forms with different digestion rates. Maltodextrin is a common choice for fast absorption, while dextrose (glucose) provides immediate energy. Some products use fructose alongside glucose, as your body can process these sugars through different pathways, potentially allowing higher total carb intake during exercise.
More complex carbs like waxy maize starch or highly branched cyclic dextrin digest slightly slower, which some people find easier on their stomach. Isomaltulose is a slowly-digested carb that provides more sustained energy release. The best choice depends on when you're using the product and your individual tolerance.
Who developed these carbohydrate products?
Myprotein's carbohydrate supplements are formulated by expert nutritionists who understand the demands of training and competition. These specialists consider factors like digestion speed, osmolality, and practical usage to create products that work in real-world training scenarios.
The development process involves selecting carbohydrate sources and ratios that balance rapid energy delivery with digestive comfort. Products are designed to meet the needs of everyone from weekend warriors to competitive athletes across various sports and disciplines.
Can I use carb supplements if I'm training for fat loss?
Carbohydrate supplements are generally most beneficial for performance and recovery rather than fat loss goals. They add calories to your daily intake, which may not align with the caloric deficit typically needed for losing body fat. However, strategic use around intense training sessions can help maintain workout quality while dieting.
If you're doing high-intensity interval training or endurance work while in a calorie deficit, small amounts of fast-digesting carbs before or during training might help you complete demanding sessions. The key is fitting them within your overall calorie and macronutrient targets rather than adding them on top of an already adequate intake.
What should I look for in a carbohydrate gel?
Check the carbohydrate content per serving, typically 20-30g for standard gels. Look at the carb sources used—single-source gels containing just maltodextrin or glucose suit most people, while dual-source gels with glucose and fructose may allow higher intake rates during ultra-endurance events.
Consider the consistency and whether additional ingredients like caffeine or electrolytes would benefit your training. Some gels are quite thick and require water, while others have a more liquid consistency. Try different brands during training to find what agrees with your stomach, as individual tolerance varies significantly.
1. Carbohydrates contribute to the maintenance of normal brain function.
2. Carbohydrate-electrolyte solutions enhance the absorption of water during physical exercise.
3. Carbohydrate-electrolyte solutions contribute to the maintenance of endurance performance during prolonged endurance exercise.
4. Carbohydrates contribute to the recovery of normal muscle function (contraction) after highly intensive and/or long-lasting physical exercise leading to muscle fatigue and the depletion of glycogen stores in skeletal muscle.
5. Carbohydrate solutions contribute to the improvement of physical performance during a high-intensity and long-lasting physical exercise in trained adults.
6. Protein contributes to the growth and maintenance of muscle mass.