Carbohydrate is vital for sustaining and improving physical performance. High-quality carbohydrates provide a wide range of nutrients, including health-promoting plant chemicals (phytonutrients) which prevents many diseases. It helps athletes to enhance their muscle glycogen storage and deliver carbohydrate to muscles during extreme exercise. It makes them feel satiated easily and can be broken down rapidly to provide high energy during training and competitions. Thus, high-quality carbohydrates help athletes to increase their energy level and perform well in their chosen sport.