input: [Recommendation] Get your carbs [Why] 
output: Carbohydrates may be the most important nutrient for sports performance, as they are the most efficient fuel and can be stored in the muscle and liver as readily available energy. Carbohydrates are the most efficient fuel for energy production and can also be stored as glycogen in muscle and liver, functioning as a readily available energy source for prolonged, strenuous exercise. For these reasons, carbohydrates may be the most important nutrient for sports performance.20 Depending on training intensity and duration, athletes require up to 4.5 grams of carbohydrates per day per pound of body weight or 60 to 70% of total dietary calories from carbohydrates, whichever is greater.21 , 22 Emphasizing grains, starchy vegetables, fruits, low-fat dairy products, and carbohydrate-replacement beverages, along with reducing intake of fatty foods, results in a relatively high-carbohydrate diet. Carbohydrate beverages should be consumed during endurance training or competition (30 to 70 grams of carbohydrate per hour) to help prevent carbohydrate depletion that might otherwise occur near the end of the exercise period. Standard sport drinks containing 6 to 8% carbohydrates can be used during exercise to support both carbohydrate and fluid needs, but these should not contain large amounts of fructose, which can cause gastrointestinal distress.23 At the end of endurance exercise, body carbohydrate stores must be replaced to prepare for the next session. This replacement can be achieved most rapidly if 40 to 60 grams of carbohydrate are consumed right after exercise, repeating this intake every hour for at least five hours after the event.24 High-density carbohydrate beverages containing 20 to 25% carbohydrate are useful for immediate post-exercise repletion. Adding protein to carbohydrate intake immediately after exercise may be helpful for improving recovery of glycogen (carbohydrate) stores after exercise according to some,25 , 26 , 27 though not all,28 , 29 , 30 , 31 , 32 controlled studies. It appears that adding protein during the post-exercise period is not necessary when carbohydrate intake is high enough (about 0.55 grams per pound of body weight).33 Carbohydrate loading, or "super-compensation," is a pre-event strategy that improves performance for some endurance athletes.34 , 35 Carbohydrate-loading can be achieved by consuming a 70% carbohydrate diet (or 4.5 grams per pound of body weight) for three to five days before competition, while gradually reducing training time, and ending with a day of no training while continuing the diet until the event date.