Carbohydrate is stored as glycogen in muscles, where it is used as a source of quick energy. If you deplete your glycogen stores during long steady intense activity like marathon running, you will become fatigued and exhausted. The only way to refill muscle glycogen stores is by eating carbohydrate-rich foods. The best carbohydrate food choices are nutritious high carbohydrate foods from the four food groups such as fruit, potatoes, bread, pasta, rice, cereal, legumes, milk and fruit-flavoured yogurt.

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