March 28, 2024

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Does excessive carbohydrate intake delay fatigue in endurance sports?

Does excessive carbohydrate intake delay fatigue in endurance sports?

from our friends Crown Sport Nutrition This month they bring us another interesting article for endurance athletes.

It’s about how to do it Delaying Fatigue in Runners by Eating Carbohydrates During exercise, it is something that all coaches and athletes strive for and want.

When an endurance athlete places himself in the hands of a coach and nutritionist, a series of goals are set where the goal is to delay the onset of fatigue as much as possible.

It is known to all the existence of Low carbohydrate intake can negatively affect athletic performance In training or competition, so it is important to have some guidelines for incorporating these carbohydrates during your workout.

In this article, Crown will tell us about the importance of eating timing during endurance athletes.

That’s why they depend on current searchfor example in a study by Menzies and collaborators (2020) where the effect of Frequent or individual carbohydrate intake during physical exercise.

This study was conducted in a crossover design, a type of clinical trial in which all participants receive the same treatments (two or more), but the order of administration depends on which group they belong to according to random assignment.

A total of 6 highly trained runners were randomly assigned to two conditions.

The first case was a single carbohydrate intake where they ingested 75 grams of sucrose after 75 minutes of running.

The second requirement is to take 15 doses of 5g of sucrose every 5 minutes of running.

In both cases, the athletes performed long sprints to the point of exhaustion.

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In the study, it was possible to observe how frequent and continuous carbohydrate intake has many benefits in terms of performance.

Fatigue time was increased, subjective perception of effort decreased and there was less muscle glycogen use in the race they did.

In addition, no differences were observed in the oxidation of energy substrates during physical exercise (carbohydrates and fats), or in the levels of circulating glucose, lactate or free fatty acids.

Conclusions

The researchers’ conclusion was that frequent carbohydrate intake preserves glycogen stores and delays fatigue in runners, especially endurance runners.

As for what can be put into practice in resistance training or competitions, such as Ironman, Carbohydrate intake will be directed to try to eat them consistentlyin amounts set by the dietitian/coach throughout the race.

It should also be taken into account that Avoid eating all carbohydrates in one serving.

If this strategy is implemented in endurance races, it will be possible to increase performance in this type of discipline.

Reference:

Menzies, C., Wood, M., Thomas, J., Hengist, A., Walhin, J. P., Jones, R., Tsintzas, K., Gonzalez, J.T, & Betts, J. A. (2020). Frequent carbohydrate ingestion reduces muscle glycogen depletion and postpones fatigue relative to a single bolus. International journal of sport nutrition and exercise metabolism, 30(3), 203-209.