Eating All-natural sweeteners and sugar alternatives right foods in the right Carohydrates helps Carbohydrates for endurance the energy Carbohydrrates during endurance training. Your endurrance stores have got Carbohydrates for endurance covered for this Carbohydrates for endurance they typically just dor from being topped up with a sufficiently carb-rich recovery meal or snack afterwards to promote rapid recovery; especially if you intend to train or compete again within a short time window. Further seminal work conducted in the s [ 5 ], as reviewed elsewhere [ 36 ], clarified the importance of dietary carbohydrates for exercise and in particular the role of muscle glycogen in endurance performance.

Carbohydrates for endurance -

Whether training adaptation can be enhanced with this approach has not been studied. More recently, building on previous work [ ], the effects of delayed carbohydrate feeding in a glycogen depleted state i. While performance outcomes were unclear, delayed carbohydrate feeding enabled maintenance of stable blood glucose concentrations without suppressing fat oxidation rates and thus created a favorable metabolic response.

Again, whether such an approach leads to longer-term enhancement in training adaptation remains to be seen. More broadly there is a need to further explore the potential benefits of commencing exercise with low carbohydrate availability to maximize both the metabolic and mechanical i.

Another popular reason for undertaking training with low carbohydrate availability is the notion that such an approach would lead to increases in fat oxidation rates during competition and spare endogenous carbohydrate stores with a limited storage capacity and by doing so improve performance [ 18 , ].

A recent study indicated that the capacity to utilize fat during exercise in an overnight fasted state is best correlated with CS activity [ ], a marker of mitochondrial content [ ] that is itself well correlated with training volume [ ]. More research is required to better understand if training and diet can be structured so that substrate oxidation rates would be altered in favor of fat oxidation without being part of general improvements seen with training per se, and whether this could lead to improvements in endurance performance.

Unfortunately, the prevalence of relative energy deficiency in sport RED-S remains high [ ]. Building on the previous evidence that sufficient carbohydrate intake can ameliorate symptoms of overtraining [ , ], it has recently been proposed that there might be a link between relative RED-S and overtraining and that a common confounding factor is carbohydrate [ 11 ].

Recent data support an important role for dietary carbohydrate, as low carbohydrate, but not low energy availability, affects bone health markers [ ], and deliberately inducing low carbohydrate availability to promote training adaptations and remaining in energy balance by increasing fat intake does not offer any benefits over a combination of energy and carbohydrate deficit—even more, it can impair glycemic regulation [ ].

Whether carbohydrate availability is the crucial part in the development of RED-S remains to be properly elucidated. Collectively, periodizing carbohydrate intake based on the demands of training and especially an upcoming training session currently appears to be the most sensible approach as it 1 allows the execution of the prescribed training program, 2 minimizes the risk of high carbohydrate availability impeding training adaptations and 3 helps minimize the risk for occurrence of RED-S.

A framework for carbohydrate periodization using this concept is depicted in Fig. Framework for carbohydrate periodization based on the demands of the upcoming exercise session.

Exercise intensity domain selection refers to the highest intensity attained during the exercise session. The exact carbohydrate requirements are to be personalized based on the expected energy demands of each exercise session.

CHO carbohydrates, CP critical power, LT1 lactate threshold 1, LT2 lactate threshold 2, MLSS maximal lactate steady state. While provision of exact recommendations for carbohydrate intake before and during exercise forms part of sports nutrition recommendations provided elsewhere [ 1 , 2 ], we believe that interindividual differences in energy and thus carbohydrate requirements are such that optimization of carbohydrate intake should be personalized based on the demands and the goals of the exercise session one is preparing feeding for.

For instance, aggressive provision of carbohydrate intake during exercise deemed beneficial among one population [ 73 ] in another population could lead to unwanted increase in muscle glycogen utilization [ 81 ].

In addition to this, even within sports commonly characterized as featuring extreme energy turnover rates, day-to-day differences are such that provision of exact carbohydrate guidelines would be too inaccurate [ 22 , ].

Thus, personalization of carbohydrate intake during exercise is warranted, as described in the next section. A certain level of personalization of energy and carbohydrate intake has been a standard part of nutritional guidelines for athletes for years [ 1 , 2 , ].

Practitioners and athletes have a wide array of tools available that can help them personalize energy and carbohydrate intake.

For instance, energy turnover for past training sessions and even energy requirements of the upcoming training sessions can relatively easily be predicted in sports where wearables exist to accurately quantify external work performed i. Assuming fixed exercise efficiency one can then relatively accurately determine energy turnover during exercise.

Knowing the relative exercise intensity of a given training session can further advance the understanding of the carbohydrate demands during exercise, as depicted in Fig. As described in Sect. Thus, it is possible for athletes to predict energy turnover rates during exercise and adjust the carbohydrate intake accordingly.

In addition to this, the literature describing the physiological demands of a given sporting discipline can also be very insightful. For instance, energy turnover using gold-standard techniques has been assessed in many sporting contexts, including football [ ], cycling [ 22 ] and tennis [ ].

By knowing the energy demands, structure and goals of an upcoming training session, one can devise a suitable carbohydrate feeding strategy.

Besides making predictions on total energy turnover during exercise, it is useful to establish the rate of glycogen breakdown, as very high-intensity efforts can substantially reduce muscle glycogen content without very high energy turnover rates [ 34 , ], especially as low glycogen availability can negatively affect performance [ 30 ].

Attempts have been made to find ways to non-invasively and cost-effectively measure muscle glycogen concentrations e. These data can be useful for practitioners to determine the relative i. However, whilst knowledge of exercise demands can help with tailoring, an implicit assumption is that all athletes will respond in a similar manner to an intervention, which may not be the case.

In this respect, despite the present limitations in the practical assessment of muscle glycogen in field settings, gaining more readily accessible information on individual athlete physiological responses could still be of value to achieve higher degrees of personalization than those that current guidelines allow.

Recently, use of continuous glucose monitoring CGM devices has been popularized among endurance athletes, with an aim of personalizing carbohydrate intake around exercise for optimal performance. Certainly, knowledge of blood glucose profiles has the advantage that specific physiological data are generated from the individual athlete.

These devices have a rich history in the field of diabetes treatment, and their utility has clearly been demonstrated [ ].

For a device to be deemed of use and its use recommended to a wider audience, both of the following criteria must be met: 1 the parameter that the device is measuring should have contextual relevance i. While there is no doubt that CGM devices are useful in non-exercise contexts, their utility during exercise per se remains to be clearly established.

Indeed, CGM devices appear to have limited validity during exercise [ , ], and this may be due to the complex nature of blood glucose regulation during varying types and intensities of exercise. Blood glucose concentrations are a result of glucose uptake by the tissue and glucose appearance i.

While it has been known for a long time that hypoglycemia can associate with task failure [ ], its occurrence does not always precede it [ ].

Therefore, further investigative work is required to establish whether differential blood glucose profiles using validated technology during exercise can be identified and be used to individualize carbohydrate intake during exercise. In addition to tracking glycaemia during exercise, tracking it throughout the day could also be proven useful.

A recent study utilizing CGM devices compared daily blood glucose profiles in elite trained athletes with those in a sedentary population and discovered large discrepancies in blood glucose concentrations throughout the day between both groups [ ].

Elite athletes spent more time in hyper- and hypoglycemia as compared to sedentary controls, giving an appearance that glycemic control might be impaired. While periods of hyperglycemia are expected due to post-exercise high carbohydrate intakes, observations of hypoglycemia occurring especially at night during sleep were somewhat surprising.

This knowledge can then be used to potentially individualize strategies to counter these episodes of impaired glycemic control in real time. While utilization of CGM devices during exercise to guide carbohydrate intake during exercise cannot be presently advised, athletes could individualize carbohydrate ingestion rates during exercise by establishing their highest exogenous carbohydrate oxidation rates [ 25 ].

To do this, one requires the ability to know carbon isotope enrichments of the ingested carbohydrates and in expired carbon dioxide. For example, advances have been made in methodology to easier quantify stable carbon isotope abundance in expired air [ ], a methodology currently used for quantification of exogenous carbohydrate oxidation rates [ 25 ].

Thus, this approach could be spun off from research and be used in practice as well to identify carbohydrate intake rate and carbohydrate compositions that optimize exogenous carbohydrate oxidation in individual athletes.

Finally, most research to date has investigated carbohydrate intake in a healthy male population, and thus current carbohydrate guidelines are founded on this evidence.

Despite decades of intense carbohydrate research within the field of sports nutrition, new knowledge continues to be generated with the potential to inform practice. In this article, we have highlighted recent observations that provide a more contemporary understanding of the role of carbohydrate nutrition for athletes.

For example, our article suggests a stronger emphasis be placed on scaling carbohydrate intake before competition to the demands of that subsequent activity, with particular attention paid to the effects of concomitant exercise during the preparatory period.

At high ingestion rates during exercise i. Furthermore, short-term recovery may be optimized by combining glucose-fructose to target both liver and muscle glycogen synthesis simultaneously.

Finally, there has been substantial investigation into the role of commencing selected exercise sessions with reduced carbohydrate availability to provide a beneficial stimulus for training adaptation. The abovementioned suggestions are designed to build on the wealth of knowledge and recommendations already established for athletes.

Nonetheless, what this review has also revealed is that gaps in our current understanding of carbohydrate nutrition and metabolism in relation to exercise performance remain. Some remaining research questions arising from the present article are presented in Table 1. Answering these research questions could allow continued advancement and refinement of carbohydrate intake guidelines and, by doing that, further increase the possibility of positively impacting athletic performance.

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When it comes to powering high intensity endurance exercise, carbohydrate is the main source of fuel used by your body.

This is the fundamental question to answer when working out your fueling strategy for races and key training sessions. The confusion around how much carbohydrate athletes need to optimally fuel their performance is partly and unintentionally created by the last few decades of sports nutrition marketing activity, which has muddled up our priorities and got us putting the proverbial cart before the horse.

You see, most brands tend to focus on the source of carbohydrate in their products rather than how much you should be taking in, or whether the type of product a gel or drink say suits your individual needs. The theory is that only once these basic needs are met, we can benefit from moving up to worrying about other needs like safety, belongingness, love, self-esteem and self-actualisation respectively.

So, read on if you want to know what the science - and a bit of hard-won practical experience - has to tell us about different levels of carb intake for optimal performance Glycogen is formed of chains of thousands of glucose molecules and most of it is stored in your muscles and liver.

Like the money in most people's day-to-day bank accounts, glycogen is very much a finite resource. So, at some point, taking in carbs usually in the form of drinks, energy gels, bars or other carb-rich foods is either helpful or absolutely necessary to maintain a high level of output for a long period of time.

Because of the performance-enhancing potential it holds, the exact amount and type of exogenous fuel to consume has been the subject of much research and trial and error over the last 50 years or so. This is handy for the modern athlete because, once you cut through the hype and distraction that exists in most of the sports nutrition market, there are some pretty clear, tried and tested guidelines on how much carb you need to consume in order to optimise your performance over various durations and intensities of exercise.

Your glycogen stores have got you covered for this and they typically just benefit from being topped up with a sufficiently carb-rich recovery meal or snack afterwards to promote rapid recovery; especially if you intend to train or compete again within a short time window.

As duration increases, so too do the potential benefits of exogenous fueling. In this time frame, carbohydrate ingestion will almost certainly significantly improve your performance. For bouts lasting between hours, it can be beneficial to consume ~ grams of simple carbs per hour. The harder the work and longer the duration within this bracket, the more appropriate it is to push the intake up towards ~60 grams per hour.

This is especially true for athletes who are super fit and therefore able to sustain extremely high level workloads. Certainly beyond two hours, research generally points towards a solid dose-response relationship with higher carb intakes usually eliciting better performance outcomes.

It highlights the fact that racing long distances at a fast pace is as much an eating event as it is an athletic one! An hourly intake of ~90 grams per hour ie. Significantly, this rate of carb consumption is where there may be some benefit in paying attention to the highest level of our Hierarchy of Fueling Needs pyramid - i.

the source of carbohydrate ingested. MTCs are a fancy way of saying different sources of sugar. All that being said, the key thing to take away from this section is the basic 30 to 60 to 90g per hour concept and how the dose of carbs tends to benefit from being significantly dialled upwards as exercise duration increases.

In our experience, most amateur athletes tend to not consume enough carbohydrate per hour during hard training sessions and races. This is an area where the research is currently playing catch-up with what elite athletes appear to have been doing for some time, and so it probably represents the next area in which our collective understanding will continue to improve.

You can use the calculator to work out how much carbohydrate you're likely to need per hour for the intensity and duration of your chosen activity.

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