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It is vital to have the appropriate energy available for a workout or training session. Low glycogen levels have been associated with poor performance, focus, and intensity during exercise. The best method of increasing glucose/glycogen availability during exercise is to consume a carbohydrate solution immediately prior to and during exercise. A carbohydrate supplement will therefore increase performance, prevent muscle catabolism (breakdown) and shorten the recovery period needed by an athlete. Carbohydrates are also of great benefit as a post workout supplement. In particular 'simple' carbohydrates such as waxy maize starch, dextrose and maltodextrin are absorbed very quickly, this creates an insulin spike meaning that other vital nutrients such as protein can be delivered to the muscles immediately. After a workout or training session it is important to get protein to the muscles as soon as possible to enable them to repair and grow.