Carbohydrates provide glucose that the body can use for energy and store as muscle and liver glycogen. They are particularly important during moderate-to-high-intensity exercise, where carbohydrate availability can influence your ability to sustain performance.

Yes. Eating carbohydrates before exercise can help ensure you have sufficient energy and glycogen available for training. The amount and type you need will depend on the duration and intensity of your workout and how recently you last ate.

Carbohydrates after training help replenish glycogen stores depleted during exercise. They can be particularly useful when training frequently or completing demanding sessions.

There is no single amount that suits everyone. Your carbohydrate requirements depend on factors including body size, total calorie needs, training volume, exercise intensity and goals.

There isn't one best carbohydrate source. Cream of rice and carbohydrate-rich meals can work well before training, while powders and gels provide more convenient options when easily consumed carbohydrates are needed.

They can be useful when you need a convenient source of carbohydrates without preparing another meal. However, they aren't essential if you're already meeting your carbohydrate and calorie requirements through your normal diet.

Carbohydrates don't directly build muscle in the same way dietary protein supplies amino acids, but they can help fuel resistance training, support glycogen stores and provide calories needed alongside an effective training programme and sufficient protein.

The main differences are format, convenience and intended use. Carbohydrate powders are easy to mix into drinks, energy gels provide portable carbohydrates during exercise, while cream of rice is better suited to a more substantial carbohydrate-rich meal.