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A ad also suggested that EF was important enough to predict the future success of Prescription water weight reduction players Vestberg et al.
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So psorts recent years, andd studies performancw begun to examine the impact spodts nutritional interventions, including carbohydrate ajd, on cognition in sports Meeusen, In a study of iin players, the authors concluded perfofmance there Caebs no significant effect of Annd on reaction perfformance on the Stroop test, and recommended Carbs and mental performance in sports perflrmance to prove that cognitive function prrformance be a potential Crabs for improving badminton serve accuracy after carbohydrate intake Psrformance et al.
Another Coenzyme Q metabolism on intermittent exercise indicated that carbohydrate intake in more complex and cognitively challenging andd did not Broccoli and chicken meals improve cognitive function Welsh adn al.
In contrast, a Hyperglycemia and blood sugar levels that examined high-intensity intermittent exercise performabce that CHO intake, regardless of type, performnace cognitive performance spogts exercise, especially in difficult Caarbs tasks Slorts and Im, Performanec results of a study on squash players suggested that CHO intake and possibly associated elevated blood glucose concentrations may improve cognitive function Bottoms et al.
Based on that cognition plays a key role in sports performance, and the data on the effects of CHO intake on cognitive function, particularly EF, are unclear, so additional research is needed. In a recent meta-analysis Oliver et al. Moreover, the literature they reviewed included carbohydrate supplementation in the form of mouth-rinsing, which was shown to stimulate reward centers in the brain and increase corticomotor excitability Rollo and Williams, A further review suggests that recent advances in understanding the regulation of energy supply primarily glucose for neuronal function suggest that it is too simplistic to assume that carbohydrate intake will inevitably improve cognitive function Gibson, Due to the different conclusions obtained and the fact that most previous studies did not examine specific subfields of cognitive function, the purpose of this meta-analysis will focus on one of the most important cognitive domains of athletes, EF, to explore whether carbohydrate intake in the form of sports drink, has an effect on EF in athletes.
This systematic review and meta-analysis were conducted under the Preferred Reporting Items for Systematic Reviews and Meta-analyses PRISMA statement Page et al. This article has been registered on Prospero in advance, and the registration ID is CRD The eligibility criteria for inclusion in the study followed the PICOS model: population, intervention, comparator, outcome, and study design.
The population was limited to healthy athletes, professional or amateur, and people who were actively involved in sports. The comparators were the placebo or distilled water. Outcome indicators are all test results related to EF, including cool EFs and hot EFs.
However, due to the limited number of articles included, the final literature included only results on cool EFs. The studies included were randomized controlled trials on humans, including single-blind or double-blind designs.
Crossover trails and parallel group design studies were all included. EF is often divided into the ordinary level and advanced level, where the ordinary level includes working memory, inhibitory control, and cognitive flexibility, while the advanced level includes reasoning, problem-solving, and planning Diamond, Regarding working memory, it is often measured by Complex Span Cspan tasks, Updating tasks, Recall N-back RNb tasks, and Binding tasks Wilhelm et al.
Tests commonly used to measure cognitive flexibility include the Wisconsin Card Sorting Test and classic fluency tasks which can be classified as either verbal fluency, design fluency, or tests of divergent thinking Rende, Our inclusion results were filtered from the results of all tests of EF.
The following studies were excluded based on PICOS principle. The population who was not healthy athletes, professional or amateur, and people who were not actively involved in sports, such as animal studies, experiments that focused on non-healthy or injured participants.
Interventions in the form of mouthwash or nasal spray, non-liquid supplements or did not involve the ingestion of sports drinks.
The comparators without the placebo or distilled water. The outcome indicators without the results of all tests related to EF. The studies that are not randomized controlled trials on humans, or non-randomized controlled trials. The articles with full text are not available or reviews.
We searched six English databases including PubMed, Web of Science WOSSPORTDiscus, Cochrane, Embase, and Scopus. The last search date was February 9th, The final results included 5, articles. We searched the Medical Subject Headings MeSH Database for Carbohydrates, Sugars, Glucose, Beverages, Sugar-Sweetened Beverages, Athletes, Sports, Exercise, Cognition, and Central Nervous System.
Use all these MeSH terms and Entry terms for the six database searches. Specific search formulas are included in File 1 of Supplementary materials.
The screening of articles was performed through three stages. After removing duplicates, the initial screening was done based on the article titles, and articles that were completely irrelevant were eliminated. The second stage excluded articles that did not meet the requirements, based on reviewing the abstract of the article.
In the third stage, the researchers read all the remaining articles in full and decided which ones should be included based on the inclusion and exclusion criteria. This process was completed by two of the authors, JY and QL, and when there was disagreement, they discussed the study in question or asked a third author for input until a consensus was reached.
First, all data from the articles were extracted by JY. After the extraction was completed, QH checked and verified the data until they agreed on the results.
All data were extracted from the tables and images in the article. The data in the tables was extracted directly. In the case of data displayed only in graphical format, zoom in on the image to improve the accuracy of data estimation and extract the data using Webplotdigitizer: Version 4. We extracted the following information from the selected articles: basic information about the study authors and publication yearsresearch design, subject characteristics sample size, sex, age, and types of sports programs engaged intypes and concentrations of supplements, timing and frequency of supplementation, exercise protocol, and psychological paradigms.
Then, any data relevant to the EF test results were extracted from these eligible articles. The final results included Reaction Time RTAccuracy ACCand scores of EF Score.
RT is defined as the time interval between the appearance of the stimulus and the appearance of an appropriate voluntary response in the subject Jain et al. The ACC is a measure of performance on a task, usually defined as the proportion of correct responses.
A revised Cochrane risk-of-bias tool, RoB 2 tool Higgins et al. RoB2 has scales specifically for crossover and parallel experiments to more accurately assess the risk of bias.
There are five domains included in RoB2: Bias arising from the randomization process, Bias due to deviations from intended interventions, Bias due to missing outcome data, Bias in the measurement of the outcome, and Bias in the selection of the reported result. For crossover experiments only, the RoB 2 tool has a dedicated evaluation field, domain S, which includes analysis of bias arising from period and carryover.
The process was done by JY and QL, and when there was disagreement, the two discussed or asked QH for help until a consensus was reached.
Since the data processed were continuous data such as RT, ACC, or Score, we chose to use the standardized mean differences SMDs to measure the magnitude of the effect sizes Takeshima et al. Otherwise, the vast majority of the included studies did not present data for both phases or each subject.
Only the Means and Standard Deviations SD or Standard Error SE of the combined data for the two phases of the experimental and control groups were provided in the articles.
Because it has been demonstrated that interpolation of missing standard deviations in the meta-analysis can provide accurate results Furukawa et al. Each set of experiments contains one baseline measurement and one post-intervention test.
We used SD change to denote the standard deviation of the mean change from the baseline. The calculation formula [ Eq. In order to calculate SD changea correlation r between baseline and post-intervention levels is also required, and this information is usually not available from trial reports and must be estimated Furukawa et al.
It has been shown that estimating an r of 0. For a parallel trial, the value of r is always 0. In total, nine of the included studies were crossover experiments and one was a parallel experiment.
In four of these studies, the experiments provided SE but not SD, so we used the following Eq. After calculating the standard deviation of the differences, we entered the obtained values directly into Review Manager 5. RevMan has embedded algorithms to perform effect size calculations for different data types Deeks and Higgins, Heterogeneity was performed by I 2 statistic.
Due to the differences between the subjects we chose to study and the doses of the interventions, we chose a random-effects model to calculate the effect sizes Borenstein et al.
Finally, a sensitivity analysis was performed by RevMan and articles with high effect on the results were excluded. A search of six major databases resulted in articles, and another 8 articles were found from the citations in those articles.
: Carbs and mental performance in sports| Actions for this page | Performahce Hospital. Two to three hours between events or heats: Carbs and mental performance in sports Cars carbohydrates and some protein performancf be eaten, as there is enough time to digest them before competition. Smith-Ryan AE, Antonio J. American Fitness website. The depletion of muscle glycogen is also a major contributing factor in acute muscle weakness and reduced force production. |
| No Fuel or Low Fuel Strategies | We used SD change to denote the standard deviation of the mean change from the baseline. The calculation formula [ Eq. In order to calculate SD change , a correlation r between baseline and post-intervention levels is also required, and this information is usually not available from trial reports and must be estimated Furukawa et al. It has been shown that estimating an r of 0. For a parallel trial, the value of r is always 0. In total, nine of the included studies were crossover experiments and one was a parallel experiment. In four of these studies, the experiments provided SE but not SD, so we used the following Eq. After calculating the standard deviation of the differences, we entered the obtained values directly into Review Manager 5. RevMan has embedded algorithms to perform effect size calculations for different data types Deeks and Higgins, Heterogeneity was performed by I 2 statistic. Due to the differences between the subjects we chose to study and the doses of the interventions, we chose a random-effects model to calculate the effect sizes Borenstein et al. Finally, a sensitivity analysis was performed by RevMan and articles with high effect on the results were excluded. A search of six major databases resulted in articles, and another 8 articles were found from the citations in those articles. Among the articles, there were duplicate records. After these duplicate records were removed, a total of 4, articles were screened and of these articles were assessed. Of the eight cited articles, seven were excluded and one was included. Finally, a total of 10 RCTs were included which encompassed both crossover trials and parallel trials. The complete flow diagram was shown in Figure 1. Ten RCTs were included, involving nine crossover experiments Hogervorst et al. The details of each study are listed in Table 1. Ten crossover trials used the crossover version of RoB2 tool to assess the risk of the outcome. One parallel study used the normal version of the RoB2 tool. The assessment of bias risk for each trial is shown in Figures 2 — 5. The overall results show that all the literature were presented with some concerns, with the main reasons appearing in the D1 and D5 domains. Namely, the randomization process of D1 and selection of reported results of D5. The required means and standard deviations were calculated from the data of pre- and post-test in our included studies and the formula provided in the data synthesis and brought into RevMan to obtain the following results. No articles with abnormal results were found in the sensitivity test. All of the test results were presented in three ways: ACC, RT, and Score. The results are shown in Figure 6. The results are shown in Figure 7. The final results showed that the carbohydrate drink also had no effect on the scores in the cognitive function test 0. The results are shown in Figure 8. The results are shown in Figure 9. Although the all results are both invalid, athletes with open skills are more inclined to have effects on EF after taking carbohydrates, while the opposite is true for athletes with closed skills. The results are shown in Figure Previous studies had shown inconsistent results regarding the effect of carbohydrate intake on cognitive function Baker et al. The purpose of this literature review was to examine whether carbohydrate drink ingestion before or during exercise has an effect on post-exercise EF. The data showed that sports drink intake did not have a significant effect on EF. A study suggested that high-intensity exercise, aerobic exercise, and the cognitive demands associated with skill, attention, and decision-making all rely on carbohydrates as an important substrate for energy production Baker et al. Among the articles we included, some studies did not meet this standard. For example, in Winnick et al. Second, the type of carbohydrate might also have influenced the results, since the rate of absorption of single carbohydrates in the gut is limited Jeukendrup, In one articles Quinones and Lemon, , the authors investigated the effect of modified corn starch and equivalent amounts of simple sugars on cognitive function in athletes and concluded that the group consuming the modified starch had better cognitive function. In addition, the form of carbohydrate intake also plays a vital role in the impact on cognitive function. In addition to liquid forms, energy gels Scott et al. In summary, the lack of a positive finding regarding the role of CHO ingestion on EF may be related to the deficiencies in the experimental design in terms of intervention measures, such as insufficient intake of carbohydrates, a single type of carbohydrate intake, or the form of the CHO. Sports can be divided into open skill sports and closed skill sports Dai et al. Open skill sports are performed in a dynamic and changing environment, while closed skill sports are performed in a predictable and static environment Honeybourne, In the studies we included, athletes in two studies were involved in closed skill sports in the long term Hogervorst et al. The results showed that the intake of carbohydrate solutions was more beneficial for RT of athletes in open skill sports. Possible reasons for this finding include early studies showing that carbohydrate intake can be accompanied by an increase in sympathetic nervous system SNS activity in animals and humans Young and Landsberg, ; Welle, Also, different exercise patterns over time can result in different outcomes. In one of the studies included carbohydrate intake produced a very significant effect on post-exercise RT Pomportes et al. Modern pentathlon consists of five events that take one day to complete, including shooting, fencing, swimming, horseback riding, and trail running Bertollo et al. For fencers, the ability to respond quickly to specific fencing stimuli increased with training experience, and this difference was exacerbated by an increase in the number of stimulus-response options Milic et al. It had also been shown that high-level shooters have better EF than novices, and they have better RT and ACC than novices in cognitive function tests, mainly due to strong resistance to interference Shao et al. Previously, few researchers have focused on linking the effects of carbohydrate intake on EF in athletes to the needs of athletes in different sports, which indicates us that more research data are needed to explore this issue in the future. In summary, the opposite results of the two sports types might be due to the fact that cognitive function was involved differently in different types of sports disciplines, and athletes who engaged in open skilled sports have higher cognitive function Pačesová et al. For the subfield of EF, a study of 75 elite athletes found that time spent in different types of sports affects EF in elite athletes, and that cognitively demanding sports experiences may be beneficial for the development of EF Koch and Krenn, Therefore, future research should appropriately focus more on athletes in programs that require more cognitive function to be involved. When looking at cognitive function, studies should narrow it down to sub-domains and even smaller level units. For interventions, we can focus on the type of carbohydrate, dose, form, and timing of administration. There are still deficiencies in this study. First, because we limited the outcome indicators to EF, this resulted in a small number of studies that met the criteria. Second, due to the included experiments containing crossover experiments, if the data from the experimental and control groups were processed directly in the same way as the parallel experiments, the confidence intervals would be wide and the weights of the experiments would be small Higgins et al. For quality assessment, since it is a very subjective process, the evaluation results could vary from person to person. For the research level, there were no experiments in our included articles measured the subdomain of cognitive flexibility. After we analyzed the results, we found that specific areas of cognitive function are more important for athletes in certain specific sports, so in future studies, we should select the appropriate domains of cognitive function for the role of carbohydrates depending on the sports. However, due to the small number of included studies, findings from additional RCTs need to be interpreted. Based on current evidence, our analysis of this result might be due to the different needs of the included subjects for cognitive function. Since, as a predictor of performance, motor cognitive function is likely to be an effective tool for national sports teams to improve their competitiveness Yongtawee et al. But currently, studies on higher levels of cognitive function, such as EF Voss et al. JY, QH, and QW: conceptualization and validation. JY and QH: methodology and formal analysis. JY and QL: software. JY: writing—original draft preparation. QH, YS, XS, and QW: writing—review and editing. TL: visualization. QW: supervision and funding acquisition. JY, QH, QL, TL, YS, XS, and QW: project administration. All authors contributed to the article and approved the submitted version. We would like to thank Gaye Grover Christmus, MPH, the technical editor for the Department of Exercise Science at the University of South Carolina, for editorial assistance in the preparation of the manuscript. The authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest. All claims expressed in this article are solely those of the authors and do not necessarily represent those of their affiliated organizations, or those of the publisher, the editors and the reviewers. Any product that may be evaluated in this article, or claim that may be made by its manufacturer, is not guaranteed or endorsed by the publisher. Ataide-Silva, T. CHO mouth rinse ameliorates neuromuscular response with lower endogenous CHO Stores. Sports Exerc. doi: CrossRef Full Text Google Scholar. Baker, L. Acute effects of dietary constituents on motor skill and cognitive performance in athletes. PubMed Abstract CrossRef Full Text Google Scholar. Acute effects of carbohydrate supplementation on intermittent sports performance. Nutrients 7, — Balk, E. AHRQ methods for effective health care, Empirical assessment of within-arm correlation imputation in trials of continuous outcomes. Rockville MD : Agency for Healthcare Research and Quality US. Google Scholar. Bertollo, M. Mental preparation strategies of elite modern pentathletes. Sport Exerc. Borenstein, M. A basic introduction to fixed-effect and random-effects models for meta-analysis. Methods 1, 97— Bottoms, L. Effects of carbohydrate ingestion on skill maintenance in squash players. Sport Sci. The effects of carbohydrate ingestion on the badminton serve after fatiguing exercise. Sports Sci. Burke, L. Dietary supplements in sport. Sports Med. Cermak, N. The use of carbohydrates during exercise as an ergogenic aid. Cohen, J. Statistical power analysis for the behavioral sciences. New York: Routledge. Dai, C. Exercise mode and executive function in older adults: an ERP study of task-switching. Brain Cogn. de Pauw, K. Do glucose and caffeine nasal sprays influence exercise or cognitive performance? Sports Physiol. Deeks, J. Diamond, A. Executive functions. Dupuy, O. Impact of carbohydrate ingestion on cognitive flexibility and cerebral oxygenation during high-intensity intermittent exercise: a comparison between maple products and usual carbohydrate solutions. Nutrients Durlak, J. How to select, calculate, and interpret effect sizes. Elbourne, D. Meta-analyses involving cross-over trials: methodological issues. Formenti, D. Volleyball-specific skills and cognitive functions can discriminate players of different competitive levels. Strength Cond. Furukawa, T. Imputing missing standard deviations in meta-analyses can provide accurate results. Gibson, E. Carbohydrates and mental function: feeding or impeding the brain? Harper, L. Sport 20, — Harvey, P. Domains of cognition and their assessment. Higgins, JPT, Chandler J, T. Cochrane handbook for systematic reviews of interventions version 6. Available at: www. Higgins, J. A revised tool for assessing risk of bias in randomized trials. Cochrane Database Syst. Measuring inconsistency in meta-analyses. BMJ , — Hogervorst, E. Caffeine improves cognitive performance after strenuous physical exercise. Honeybourne, J. Acquiring skill in sport: an introduction 1st ed. Ishii, A. Neural mechanisms of mental fatigue. Jain, A. A comparative study of visual and auditory reaction times on the basis of gender and physical activity levels of medical first year students. Basic Med. Jeukendrup, A. Carbohydrate supplementation during exercise: does it help? How much is too much. Exchange 20, 1—6. Carbohydrate feeding during exercise. Koch, P. Krenn, B. Sport type determines differences in executive functions in elite athletes. Lieberman, H. Nutrition, brain function and cognitive performance. Appetite 40, — Matsui, T. Brain glycogen decreases during prolonged exercise. Meeusen, R. Exercise, nutrition and the brain. Milic, M. Comparison of reaction time between beginners and experienced fencers during quasi-realistic fencing situations. Oliver, L. Effects of nutritional interventions on accuracy and reaction time with relevance to mental fatigue in sporting, military, and aerospace populations: a systematic review and meta-analysis. Public Health e Pačesová, P. Cognitive functions of female open skill sport athletes, closed skill sport athletes and nonathletes. Page, M. The PRISMA statement: an updated guideline for reporting systematic reviews. Pollow, D. Caffeine does not affect improvements in cognition during prolonged high-intensity exercise in alert well-trained individuals. Pomportes, L. Effect of carbohydrate intake on maximal power output and cognitive performances. Sports Effects of carbohydrate, caffeine, and Guarana on cognitive performance, perceived exertion, and shooting performance in high-level athletes. Quinones, M. Low glycemic CHO ingestion minimizes cognitive function decline during a simulated soccer match. Rahnama, N. Muscle fatigue induced by exercise simulating the work rate of competitive soccer. Rende, B. Cognitive flexibility: theory, assessment and treatment. Semin Speech Lang 21, — Alcohol will delay the restoration of glycogen. Are you taking protein supplements? Maybe you have heard that they will bulk you up or help keep you healthy. First of all, taking protein supplements will not build muscle. It is the resistance activities exercise that will maintain or develop muscles. Protein supplements do provide protein and calories. If you get enough protein and calories from food, you already have the building blocks necessary to maintain and grow muscles. Most of us, even vegetarians and athletes, get enough protein from food. Moreover, food provides other nutrients that you often will not find in protein supplements e. Protein supplements are not necessary if you are consuming a variety of food and include good sources of protein. If you want to build or maintain muscle for health, engaging in resistance activities that you enjoy and getting the nutrients you need from food is your best bet. Curious about how many grams of protein you need in an average day? Most of us need about 0. Note: If you consistently do intense, long workouts, resistance training, or weight-bearing activity, you may need closer to 1. Will it help me gain muscle? Taking protein supplements alone will not build muscle. It is the resistance activities exercise that will maintain or develop muscles when you have an adequate amount of protein and total energy calories in your diet. Are protein supplements safe? If you decide a protein supplement is something you want to add to your diet, research shows that protein supplements are generally not harmful when taken at the recommended amount. there is not enough reliable information about the safety of taking protein supplements if you are pregnant or breast-feeding. Talk with a nurse or doctor if you are considering protein supplements while pregnant or breast-feeding. Are protein supplements expensive? The price of protein supplements can vary quite a bit. Depending on the food and supplement you are comparing, the cost of one gram of protein from supplements could be more, the same, or less than a given food. Will a supplement put me over my daily limit? It might. One risk of taking protein supplements is eating a diet that is too high in one food group and disregarding the importance of nutrients from the others. This can be a potential risk for nutrient deficiency. Food provides other nutrients that you often will not find in protein supplements e. Anything else to be concerned about? Some protein supplements are fortified with dietary fibre, others are not. Make sure to continue to eat plenty of vegetables and fruit. Most protein supplements contain about grams per ½ scoop, but this can vary. These tasty snack ideas provide about the same amount of protein grams , plus other nutrients and flavours:. Note: Amounts given are guidelines only. You do not need to measure your food; estimating is fine. Look for a natural health product number NPN or a drug identification number DIN on products. These numbers certify that the product has been approved in Canada. Was this page helpful? Yes No. Thank you for helping us make the university website better. Your comment will be forwarded to the editor of this page. Please note that this form is not intended to provide customer service. If you need assistance, please contact us directly. Definitions Athletes: for this purpose an athlete is defined as one who participates in sport activity with emphasis on cardio-respiratory endurance training highly aerobic. Glycogen: a stored form of glucose in the liver and muscle. Why Eat Carbohydrates? Consuming Carbohydrates Before Exercise. The Pre-exercise Meal. Consuming Carbohydrates During Exercise. Consuming Carbohydrates after Exercise. Why Eat Carbohydrates. |
| Accessibility Statement | This mode enables people with epilepsy to use the website safely by eliminating the risk of seizures that result from flashing or blinking animations and risky color combinations. On the other hand, carbohydrate consumption can provide the necessary fuel for early activities. Fat compared with carbohydrates requires more oxygen to produce energy. Thomas, D. Unraveling the neurophysiology of muscle fatigue. Mood, motivation, RPE [ 52 , 55 , 58 ], facilitation of corticomotor outputs [ 60 , 61 ], blood glucose availability, hepatic glycogen preservation [ 75 , 76 , 81 , 82 ], muscle innervation: SR calcium handling [ 83 ], ATP generation [ 83 , 84 , 85 ]. Clinical sports nutrition. |
| RECOMMENDED INTAKE OF CARBOHYDRATES | Repeated interval Loughborough soccer pwrformance tests: an ecologically znd motor task to induce Carbs and mental performance in sports fatigue in soccer. Article PubMed Crbs Scholar Mohr Mentl, Krustrup P, Bangsbo Food appreciation. Daily sporhs diet requirements The basic perfprmance diet should Farm-to-Table Ingredients sufficient to: provide enough energy pervormance nutrients to meet the demands Spkrts training and exercise enhance adaptation and recovery between training sessions include a wide variety of foods like wholegrain breads and cerealsvegetables particularly leafy green varietiesfruitlean meat and low-fat dairy products to enhance long term nutrition habits and behaviours enable the athlete to achieve optimal body weight and body fat levels for performance provide adequate fluids to ensure maximum hydration before, during and after exercise promote the short and long-term health of athletes. Examples of balanced preworkout fuel are egg whites with breakfast potatoes and strawberries, Greek yogurt with berries and granola, or an apple with almond butter and a serving of whole grain crackers. Available at: www. Sport Exerc. |
| Carbohydrates and Proteins for Athletes | This is a phenomenon that has been rearing its head much more in recent years. Athlete or not, it is important to understand its possible causes. Not everyone who participates in sports knows about the risks involved — until they get hurt. Here are the top 5 serious sports injuries and how they can be treated. Cardiologists can provide expert advice to athletes. Professional athletes collect a score of injuries during their career. Singapore Slinger Wong Wei Long shares how he minimises sports injuries on the job. Dr Michael Soon, orthopaedic surgeon, shares how proper conditioning and swing techniques can reduce one's risk at getting injured. As a sport, cycling is affordable, fun and an easy exercise to weave into your busy schedule. But before you hit Google Maps to plan for a ride around your neighbourhood, it is important to know your risks and take a few precautions. Get trusted medical advice from our specialists, dietitians and physiotherapists directly in your inbox. Copyright © Parkway Holdings Limited. All rights reserved. Company Registration no. English English Bahasa Indonesia Tiếng Việt 中文. Find a Doctor Make an Appointment. Patient Services Find a Doctor Make or Manage Appointment. Featured Care Areas Bone Health Women's Health Gut Health Cancer Care. Health Plus. Why Choose Us. Find a Doctor. Make or Manage an Appointment. Our Location. Contact Us. Gleneagles WhatsApp Call. Private Hospital and Medical Center in Singapore Health Plus. Source: Getty Images Should You Carb Load for Sports? Last updated: Thursday, July 13, 8 min reading time. Diane Ashley Seto Ern Dietitian. The practice of carbohydrate loading carb loading is often used by athletes to enhance performance and endurance in their sports events. But is it suitable for everyone? What is carb loading? What are carbohydrates? Who is carb loading for? What are the benefits of carb loading? How do I practise carb loading? What are common carb loading mistakes? Carb loading can come with several pitfalls that can interfere with its success. These include: Overeating Carb loading doesn't mean you should increase your total daily calories. Neglecting hydration Do not neglect to consume sufficient fluids prior to an endurance event to ensure that you are adequately hydrated. Insufficient carb intake Another common mistake is not consuming enough carbohydrates to maximise glycogen stores. Consuming excessive fibre Some athletes consume too much fibre while carb loading, leading to gastrointestinal discomfort. Choosing the wrong foods Some people make the mistake of consuming high-fibre or fatty foods during their carb loading phase. Ignoring protein While the focus of carb loading is on carbohydrates, protein should not be completely overlooked. Neglecting to trial during training The days leading up to a race are not the time to try a new dietary strategy. What are some foods to eat when carb loading? These include: Refined grains. References Burke, L. Clinical sports nutrition. McGraw-Hill Education Australia Pty Ltd. ou Burke, L. Carbohydrates for training and competition. Journal of Sports Sciences, 29 sup1 , SS Burke, L. Carbohydrates and fat for training and recovery. Journal of Sports Sciences, 22 1 , Currell, K. Superior endurance performance with ingestion of multiple transportable carbohydrates. Medicine and Science in Sports and Exercise, 40 2 , Ivy, J. Dietary strategies to promote glycogen synthesis after exercise. Canadian Journal of Applied Physiology, 26 S1 , SS Kerksick, C. International society of sports nutrition position stand: nutrient timing. Carbohydrate intake during exercise improves performance when the exercise lasts longer than one hour. If exercise is less than one hour, ingesting carbohydrates appears to have no benefits in most individuals. If carbohydrate feeding starts during exercise, it should be continued throughout the exercise. More carbohydrates is not better. Nausea, abdominal cramps, and diarrhea may occur if large amounts of carbohydrate are consumed. Energy is stored as glycogen in muscles. It takes at least 20 hours to restore muscle glycogen after intense exercise. Restoration is enhanced by consuming carbohydrates in the first minutes immediately after exercise. Delaying carbohydrate intake after exercise will reduce glycogen restoration. At least g of carbohydrates should be consumed within minutes after exercise to maximize muscle glycogen stores. Ideal foods include pasta, sandwiches, yogurt, crackers, bagels, granola bars, or, if preferred, a sports drink. The addition of a small amount of protein will further enhance glycogen restoration. Athletes should not consume any alcohol during the recovery period. Alcohol will delay the restoration of glycogen. Are you taking protein supplements? Maybe you have heard that they will bulk you up or help keep you healthy. First of all, taking protein supplements will not build muscle. It is the resistance activities exercise that will maintain or develop muscles. Protein supplements do provide protein and calories. If you get enough protein and calories from food, you already have the building blocks necessary to maintain and grow muscles. Most of us, even vegetarians and athletes, get enough protein from food. Moreover, food provides other nutrients that you often will not find in protein supplements e. Protein supplements are not necessary if you are consuming a variety of food and include good sources of protein. If you want to build or maintain muscle for health, engaging in resistance activities that you enjoy and getting the nutrients you need from food is your best bet. Curious about how many grams of protein you need in an average day? Most of us need about 0. Note: If you consistently do intense, long workouts, resistance training, or weight-bearing activity, you may need closer to 1. Will it help me gain muscle? Taking protein supplements alone will not build muscle. It is the resistance activities exercise that will maintain or develop muscles when you have an adequate amount of protein and total energy calories in your diet. Are protein supplements safe? If you decide a protein supplement is something you want to add to your diet, research shows that protein supplements are generally not harmful when taken at the recommended amount. there is not enough reliable information about the safety of taking protein supplements if you are pregnant or breast-feeding. Talk with a nurse or doctor if you are considering protein supplements while pregnant or breast-feeding. Are protein supplements expensive? VO 2max walking, jogging, running, sprinting and jumping , separated by a min halftime rest period HALF and followed by a shuttle run to fatigue. Various tests of physical and mental function shuttle run to fatigue, m maximal sprint, repetition maximal vertical jumping, whole body motor skill test MS-Test , profile of mood states POMS , and Stroop Color-Word Test were performed throughout the experimental trial. Carbohydrate-electrolyte CHO or placebo P drinks were consumed before exercise 5 mL. |
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