Carbohydrate Supplements
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 Carbohydrate Supplements at Myprotein
Carbohydrates are your body's primary fuel source, powering everything from your morning run to your heaviest lifts. Whether you're training for endurance events, working through high-intensity sessions, or simply need convenient energy between meals, the right carbohydrate supplement can make all the difference to your performance and daily routine.
From quick-absorbing gels and chews to slow-release whole food sources like oat-based products, the range covers different training needs and preferences. Choose from portable formats for on-the-go fuelling, intra-workout blends to keep you going during extended sessions, or whole food options that fit seamlessly into your meal plan.
Who Carbohydrate Supplements Are For
Endurance athletes and anyone training for over an hour will find carbohydrate supplements particularly useful. Runners, cyclists, and triathletes often rely on gels, chews, and electrolyte blends to maintain performance during long sessions. Having accessible energy means you can push through without hitting that dreaded wall.
Strength athletes and bodybuilders use carbohydrate supplements differently, timing them around workouts to fuel intense sessions and replenish depleted stores. 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 muscle1. Anyone with demanding training schedules or those who struggle to eat enough whole food carbohydrates throughout the day can benefit from these convenient options.
When to Use Carbohydrate Supplements
Timing depends on your training style and goals. For endurance athletes, taking carbohydrates during sessions lasting over 60-90 minutes helps maintain performance. Carbohydrate-electrolyte solutions contribute to the maintenance of endurance performance during prolonged endurance exercise2. Gels, chews, and drinks work well here because they're easy to consume whilst moving.
Post-workout is another key window, particularly after depleting sessions. Many athletes consume carbohydrates within 30-60 minutes of finishing training to replenish stores efficiently. Carbohydrate solutions contribute to the improvement of physical performance during a high-intensity and long-lasting physical exercise in trained adults3. Some also use carbohydrate supplements before early morning training sessions when eating a full meal isn't practical.
Carbohydrate Supplements Benefits
Convenient Energy Source
Carbohydrate supplements provide quick, portable energy without the bulk of preparing and carrying whole foods. Gels fit in pockets, chews pack easily into bags, and powders mix instantly with water. This convenience matters when you're mid-training session or travelling to competitions.
Supports Brain Function
Carbohydrates contribute to the maintenance of normal brain function4. Your brain relies on glucose as its primary fuel source, making adequate carbohydrate intake important for mental clarity and focus throughout demanding days.
Enhanced Hydration During Exercise
Carbohydrate-electrolyte solutions enhance the absorption of water during physical exercise5. Combining carbohydrates with electrolytes in drinks creates an effective hydration strategy during training, particularly in hot conditions or lengthy sessions.
Variety of Formats and Sources
From fast-acting maltodextrin to slower-releasing oat-based products, different carbohydrate sources suit different needs. Choose highly refined options for immediate energy during exercise, or whole food alternatives like cream of rice and flapjacks for more sustained release around meals and throughout the day.
Popular Picks
After a versatile whole food carbohydrate source? Origin Cream of Rice - This finely milled rice powder dissolves smoothly into shakes and porridge, providing a convenient way to increase your carbohydrate intake without heavy digestion. Popular for both pre-workout fuelling and post-training meals.
Need portable energy for long sessions? THE Energy Chew | Carbohydrate Bar - These compact chews deliver quick carbohydrates in an easy-to-consume format that fits in your pocket. Ideal for endurance athletes who need fuel on the move without stopping to eat.
Looking for intra-workout support? Origin Intra-Workout - Designed to be sipped during training, this blend combines carbohydrates with electrolytes to keep you fuelled and hydrated through demanding sessions. Particularly useful for workouts exceeding 60 minutes.
Want a whole food snack with added protein? Oat Protein Flapjack - These flapjacks combine oat-based carbohydrates with protein, creating a satisfying snack that works between meals or as a pre-workout option. The familiar taste and texture make them an easy addition to your routine.
After rapid energy delivery mid-exercise? THE Energy Gel | Carbohydrate & Electrolyte Gel - These gels provide fast-absorbing carbohydrates alongside electrolytes in a lightweight sachet. Runners and cyclists rely on them during races and long training sessions when quick energy makes the difference.
FAQs
What are carbohydrate supplements?
Carbohydrate supplements are concentrated sources of carbohydrates in convenient formats like powders, gels, chews, and bars. They provide easily accessible energy from various carbohydrate sources including maltodextrin, dextrose, oat flour, and rice. Athletes and active individuals use them to fuel training sessions, replenish depleted stores, and meet their daily carbohydrate requirements when whole food options aren't practical.
How do carbohydrate supplements differ from eating regular food?
The main difference lies in convenience and digestion speed. Carbohydrate supplements typically contain refined carbohydrates that digest quickly and require minimal preparation, making them ideal during or immediately around training. Whole foods provide carbohydrates alongside fibre, vitamins, and minerals, but take longer to digest and aren't always practical mid-workout.
Some carbohydrate supplements like cream of rice and flapjacks sit between these extremes, offering whole food sources in more convenient formats. Your choice depends on timing and context rather than one being universally better than the other.
Which type of carbohydrate supplement should I choose?
Match the format and carbohydrate source to when you'll use it. For during exercise, choose gels, chews, or carbohydrate-electrolyte drinks that absorb quickly and don't sit heavily in your stomach. For post-workout, powders like maltodextrin or dextrose mix easily into shakes for rapid replenishment.
For general daily use or pre-workout meals, whole food options like cream of rice, flapjacks, or oat-based products provide carbohydrates in more satisfying formats. Consider taste preferences too as you'll be more consistent with products you actually enjoy consuming.
When should I take carbohydrate supplements?
Timing depends on your training demands. During sessions lasting over 60-90 minutes, consuming carbohydrates helps maintain performance levels. Carbohydrate-electrolyte solutions contribute to the maintenance of endurance performance during prolonged endurance exercise. Taking 30-60g per hour during extended activity is common practice among endurance athletes.
Post-workout represents another key timing window, particularly after depleting sessions. 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. Many athletes also use carbohydrate supplements before early morning training when eating a full meal isn't appealing.
Can I use carbohydrate supplements for weight training?
Absolutely. Strength athletes often consume carbohydrates around their training sessions to fuel intense lifts and replenish depleted stores afterwards. Carbohydrate solutions contribute to the improvement of physical performance during a high-intensity and long-lasting physical exercise in trained adults. Powder forms mix easily into protein shakes, whilst whole food options like flapjacks work well as pre-workout snacks.
The carbohydrate amount matters more than the specific type for strength training. Many bodybuilders and powerlifters adjust their carbohydrate intake based on training volume and goals, using supplements to hit their targets consistently.
How much carbohydrate should I take during endurance exercise?
Research suggests 30-60g of carbohydrates per hour for sessions lasting 1-2.5 hours, with some athletes consuming up to 90g per hour during ultra-endurance events. Carbohydrate-electrolyte solutions enhance the absorption of water during physical exercise, making drinks an effective option for combining hydration with fuelling.
Start at the lower end and increase based on how your stomach tolerates intake during movement. Training your gut to handle carbohydrates whilst exercising improves tolerance over time, allowing you to fuel more effectively during competitions.
What's the difference between simple and complex carbohydrates in supplements?
Simple carbohydrates like dextrose and glucose absorb rapidly, making them ideal during and immediately after exercise when you need quick energy. Complex carbohydrates like oat flour and cream of rice digest more slowly, providing sustained energy release over longer periods.
Some products combine both types to provide immediate and sustained energy. Neither is inherently better as they serve different purposes depending on timing and your specific needs at that moment.
Who develops these carbohydrate supplements?
Myprotein's expert nutritionists develop these products, formulating them based on sports nutrition research and athlete feedback. The range includes everything from scientifically-backed intra-workout formulas to convenient whole food alternatives, designed to meet diverse training needs and preferences.
Can I mix carbohydrate supplements with protein?
Yes, combining carbohydrates with protein is common practice, particularly in post-workout shakes. Carbohydrate powders blend easily with protein powders, creating a complete recovery drink. Protein contributes to the growth and maintenance of muscle mass6, whilst 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.
Many ready-made products like protein flapjacks already combine both macronutrients, offering convenience if you prefer not to mix your own. The ratio you choose depends on your goals and the specific demands of your training session.
Are carbohydrate-electrolyte drinks better than plain carbohydrate powders?
It depends on the context. Carbohydrate-electrolyte solutions enhance the absorption of water during physical exercise and contribute to the maintenance of endurance performance during prolonged endurance exercise. They're particularly valuable during long sessions, hot conditions, or when you're sweating heavily.
Plain carbohydrate powders work well when you're getting electrolytes elsewhere or when sessions are shorter and sweat loss is minimal. Some athletes prefer the flexibility of adding their own electrolytes to plain carbohydrate powders, adjusting the ratio based on conditions.
1. 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.
2. Carbohydrate-electrolyte solutions contribute to the maintenance of endurance performance during prolonged endurance exercise.
3. Carbohydrate solutions contribute to the improvement of physical performance during a high-intensity and long-lasting physical exercise in trained adults.
4. Carbohydrates contribute to the maintenance of normal brain function.
5. Carbohydrate-electrolyte solutions enhance the absorption of water during physical exercise.
6. Protein contributes to the growth and maintenance of muscle mass.