Unlocking Athletic Potential - Energy Systems PART 1

The Best Carbs for Training and Performance

No matter what type of training you’re doing, energy is king. Whether you’re chasing explosive power or long-haul stamina, carbs keep your engine running.

Why Carbohydrates Matter for Athletes?

Carbohydrates are the body’s go-to energy source, especially when intensity ramps up.

When you consume carbs they turn into glucose in the blood-stream and they convert to glycogen to then be stored in your liver and muscle tissue —think of this as your fuel tank.

During training, your body burns this glycogen in order to: 

• Power explosive moves like sprints, lifts, or grappling takedowns.

• Sustain endurance efforts like long runs or multi-round fights 

• Speed up recovery by refilling those tanks post-workout 

Instant Energy for Explosive Movements & Grappling Sports

Honey?

Need a jolt? Honey delivers results with glucose and fructose, which has been proven superior to glucose-alone. Two studies in 2010 showed positive results in decreased cognitive response-rates during fatigue and the other tested for endurance on competitive cyclist in 2 x 100km time-trial - a  3.5 hour race, repeated after honey+water consumption and times were 7.5% faster!

While a recent review from 2023 looked at 48 studies revealing the antioxidant and micronutrient profile also contributed to greater overall muscle function and health. In 2015 another group performed a fatigue-based test: 60min run (max distance) in 88deg @70% humidity. then a 2 hour rehydration-phase (plug - honey and water solution) and then re-test of the 60min run. Results showed the athletes that were "on honey" improved performance by 9.6% 

Honey Works for High-Intensity Sports

Quick boost – Fast absorption fuels short bursts of effort

Easy on the Gut – less bloting than with synthetic sugars

Stable Energy - The glucose-frustose mix avoids sugar crashes

Best Use Cases:

Grappling & Combat Sports (BJJ, Wrestling, MMA) – Keeps you sharp for explosive bursts

Strength Training & Weightlifting – Fuels short, powerful lifts

HIIT & Sprint Workouts – Fights fatigue in short brutal intervals

Sustained Energy for Endurance & Functional Fitness

Look for "slow-carbs" like oats, maltodextrin, or Cassava!

Research published in Journal of the International Society of Nutrition and Sports Medicine show us that for longer workouts, complex carbs like cassava are a valuable fuel source. This natural starch digests slowly, feeding your tissues steadily  to maintain and restore muscle glycogen to keep you energized.

A 2024 study by Posridee in Foods found this prebiotic starch boosts endurance ( through activation of AMPK and PGC-1α for energy and performance) while also protecting muscles from exercise-induced free radicals during training.

Why Cassava Works for Endurance Sports

Crash-Proof – Gradual digestion keeps blood sugar stable

Long-Lasting – Ideal for workouts lasting 60+ minutes

Gentle digestion – Less bloating than other more processed options 

Best Use Cases:

Endurance Sports (Running, Cycling, HYROX, Triathlons) – Maintains stamina for long events

CrossFit & Functional Fitness – Supports high-rep workouts and extended WODs

Combat Sports (Multiple Rounds/Matches) – Provides steady energy without feeling heavy

Carbohydrates & Recovery: Why They’re Essential After Training

After intense exercise, muscle energy stores are depleted. Replenishing carbohydrates post-workout helps replenish glycogen while increasing muscle mass and protein synthesis.

A 2015 study found that carbs can be most impactful late in competition, pointing directly at athletes ability to maintain power and sprinting, jumping, speed, and cognitive capacities. And a more recent study in 2024 showed reduced inflammation while improved recoverability and decreased rebound time between "energy-expensive" competition or training bouts. 

✅ Cut Fatigue: Less soreness. more readiness 

✅ Prep for round two: Essential for back-to-back training days

✅ Steady Energy: No post-gym crash

Honey + Cassava Powder = A Dual-Purpose Fuel

Combine FAST and SLOW carbs for a one-two punch: quick refill plus lasting restoration.

How to use Carbs for Optimal Performance:

Here's a cheat sheet for timing the best carbohydrates for your own athletic training and sport performance:

Pre-Workout (15-30 Minutes Before)

• What: 1 tbsp honey + 20g cassava powder in water or a smoothie.

• Why: Tops off glycogen for combat athletes, runners, or CrossFitters.

During Training (Workouts Over 60 Minutes)

• What: Sip 10-15g cassava every 45-60 minutes (mix with water).

• Why: Prevents dips in long runs, HYROX, or sparring marathons.

Post-Workout (Within 30 Minutes After)

• What: 1 tbsp honey + 20g cassava in a shake.

• Why: Restores glycogen fast—crucial for multi-session days.

Final Thoughts: Are Carbohydrates Are Essential for Every Athlete?

Carbohydrates aren’t just for endurance athletes—they’re essential for:

✅ Combat Sports – Fast energy for scrambles & prolonged matches

✅ Strength & Power – Fuels explosive lifts and sprint efforts

✅ HYROX & CrossFit – Sustains performance through long, intense WODs

✅ General Fitness – Keeps workouts effective and recovery on track

A mix of quick-digesting honey and slow-releasing cassava powder offers the best of both worlds: immediate fuel + sustained endurance.

Our INTRA Jel contains a blend of both fast/slow digesting carbs, as well as antioxidants from fruit extract and other active ingredients.

⸻

Next Up: Enhancing Endurance with Beta-Alanine & Electrolytes

In Part 2, we’ll explore how beta-alanine, sodium, and magnesium help fight muscle fatigue and improve endurance—especially for athletes pushing through long training sessions or back-to-back competitions.

Stay tuned!

#JiuJitsuIsEverywhere

View this post on Instagram

A post shared by Jiu Jitsu Jel (@jiujitsujel)

References:

1. Coyle, E. F., Coggan, A. R., Hemmert, M. K., & Ivy, J. L. (1986). Muscle glycogen utilization during prolonged strenuous exercise when fed carbohydrate. Journal of applied physiology (Bethesda, Md. : 1985), 61(1), 165–172. https://doi.org/10.1152/jappl.1986.61.1.165
2. Burke, L. M., Hawley, J. A., Wong, S. H., & Jeukendrup, A. E. (2011). Carbohydrates for training and competition. Journal of sports sciences, 29 Suppl 1, S17–S27. https://doi.org/10.1080/02640414.2011.585473
3. Jeukendrup A. E. (2004). Carbohydrate intake during exercise and performance. Nutrition (Burbank, Los Angeles County, Calif.), 20(7-8), 669–677. https://doi.org/10.1016/j.nut.2004.04.017
4. Jeukendrup, A., Brouns, F., Wagenmakers, A. J., & Saris, W. H. (1997). Carbohydrate-electrolyte feedings improve 1 h time trial cycling performance. International journal of sports medicine, 18(2), 125–129. https://doi.org/10.1055/s-2007-972607
5. Nicholas, C. W., Williams, C., Lakomy, H. K., Phillips, G., & Nowitz, A. (1995). Influence of ingesting a carbohydrate-electrolyte solution on endurance capacity during intermittent, high-intensity shuttle running. Journal of sports sciences, 13(4), 283–290. https://doi.org/10.1080/02640419508732241
6. Jeukendrup A. (2014). A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports medicine (Auckland, N.Z.), 44 Suppl 1(Suppl 1), S25–S33. https://doi.org/10.1007/s40279-014-0148-z
7. Currell, K., & Jeukendrup, A. E. (2008). Superior endurance performance with ingestion of multiple transportable carbohydrates. Medicine and science in sports and exercise, 40(2), 275–281. https://doi.org/10.1249/mss.0b013e31815adf19
8. Triplett, D., Doyle, J. A., Rupp, J. C., & Benardot, D. (2010). An isocaloric glucose-fructose beverage's effect on simulated 100-km cycling performance compared with a glucose-only beverage. International journal of sport nutrition and exercise metabolism, 20(2), 122–131. https://doi.org/10.1123/ijsnem.20.2.122
9. Ahmad, N. S., Ooi, F. K., Saat Ismail, M., & Mohamed, M. (2015). Effects of Post-Exercise Honey Drink Ingestion on Blood Glucose and Subsequent Running Performance in the Heat. Asian journal of sports medicine, 6(3), e24044. https://doi.org/10.5812/asjsm.24044
10. Yen, C. H., Tsao, T. H., Huang, C. U., Yang, C. B., & Kuo, C. S. (2013). Effects of sweet cassava polysaccharide extracts on endurance exercise in rats. Journal of the International Society of Sports Nutrition, 10(1), 18. https://doi.org/10.1186/1550-2783-10-18
11. Righetti, S., Medoro, A., Graziano, F., Mondazzi, L., Martegani, S., Chiappero, F., Casiraghi, E., Petroni, P., Corbi, G., Pina, R., Scapagnini, G., Davinelli, S., & Ricordi, C. (2024). Effects of Maltodextrin-Fructose Supplementation on Inflammatory Biomarkers and Lipidomic Profile Following Endurance Running: A Randomized Placebo-Controlled Cross-Over Trial. Nutrients, 16(18), 3078. https://doi.org/10.3390/nu16183078
12. Detko, E., O'Hara, J. P., Thelwall, P. E., Smith, F. E., Jakovljevic, D. G., King, R. F., & Trenell, M. I. (2013). Liver and muscle glycogen repletion using 13C magnetic resonance spectroscopy following ingestion of maltodextrin, galactose, protein and amino acids. The British journal of nutrition, 110(5), 848–855. https://doi.org/10.1017/S0007114512005818
13. Baker, L. B., Rollo, I., Stein, K. W., & Jeukendrup, A. E. (2015). Acute Effects of Carbohydrate Supplementation on Intermittent Sports Performance. Nutrients, 7(7), 5733–5763. https://doi.org/10.3390/nu7075249
14. Posridee, K., Oonsivilai, A., & Oonsivilai, R. (2024). Maltodextrin from Sweet Cassava: A Promising Endurance Enhancer. Foods (Basel, Switzerland), 13(5), 766. https://doi.org/10.3390/foods13050766
15. Bandelow, S., Maughan, R., Shirreffs, S., Ozgünen, K., Kurdak, S., Ersöz, G., Binnet, M., & Dvorak, J. (2010). The effects of exercise, heat, cooling and rehydration strategies on cognitive function in football players. Scandinavian journal of medicine & science in sports, 20 Suppl 3, 148–160. https://doi.org/10.1111/j.1600-0838.2010.01220.x
16. Palma-Morales, M., Huertas, J. R., & Rodríguez-Pérez, C. (2023). A Comprehensive Review of the Effect of Honey on Human Health. Nutrients, 15(13), 3056. https://doi.org/10.3390/nu15133056