How should carbohydrate intake be adjusted for optimal performance in high-intensity sports?

For high-intensity sports, adjust carbohydrate intake by focusing on complex carbs like whole grains, fruits, and vegetables to provide sustained energy. Include fast-digesting carbs like sports drinks or gels during and after intense activities for quick replenishment. Avoid excessive high-fat or high-fiber foods immediately before exercise to prevent discomfort. Balance with proteins and fats for overall performance.