Usually there is enough glycogen in muscles to provide fuel for 90-120 minutes of exercise. Most exercise and sport games do not use up glycogen stores so eating carbohydrates during the activity usually isn't needed. But for some athletes, eating or drinking carbohydrates during exercise helps maintain their blood glucose and energy levels. Instead, focus on getting enough carbohydrates everyday. The best way to ensure plenty of energy for exercise is to eat a nutritious, balanced diet that is high in carbohydrates and low in fat with lots of different foods.
Muscles develop from training and exercise.
Extra servings of protein in foods or protein supplements do not assist in muscle development. Unlike carbohydrates, protein cannot be stored in the body and any excess will be burned for energy or stored as body fat. The most important thing is to concentrate on eating a nutritious, balanced diet every day. This provides plenty of energy to grow and exercise. Here are a few tips about eating before, during and after exercise.