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Related Experiment Videos

Nutritional manipulations before and during endurance exercise: effects on performance.

A R Coggan1, S C Swanson

  • 1Exercise Physiology Laboratory, Ohio State University, Columbus 43210.

Medicine and Science in Sports and Exercise
|September 1, 1992
PubMed
Summary

Consuming carbohydrates (CHO) during prolonged exercise aids performance by maintaining glucose levels. Athletes should ingest 40-75g/hr or 200g late in exercise, but not after fatigue sets in.

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Area of Science:

  • Sports Nutrition
  • Exercise Physiology
  • Metabolic Regulation

Background:

  • Maintaining plasma glucose availability is crucial for prolonged, moderate-intensity exercise performance.
  • Carbohydrate (CHO) oxidation rates can exceed 1 g/min late in exercise, necessitating adequate CHO intake.
  • The effectiveness of CHO ingestion depends on timing and quantity relative to exercise demands.

Purpose of the Study:

  • To evaluate the impact of different carbohydrate (CHO) ingestion strategies on exercise performance.
  • To determine optimal CHO intake timing and amounts for sustained energy during prolonged exercise.
  • To compare the efficacy of various CHO forms and pre-exercise feeding protocols.

Main Methods:

  • Review of existing literature on carbohydrate ingestion during and before exercise.

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  • Analysis of studies examining plasma glucose kinetics, substrate oxidation, and exercise performance.
  • Comparison of different CHO types (glucose, sucrose, maltodextrins, fructose) and forms (solid vs. liquid).

    • Main Results:

    • Ingesting 40-75 g/hr or ~200g late in exercise improves performance by maintaining glucose availability.
    • Fructose ingestion during exercise does not enhance performance and may cause GI distress; glucose, sucrose, and maltodextrins are comparable.
    • Pre-exercise CHO (50-200g 30-60 min prior) can cause transient hypoglycemia but generally doesn't impair performance; 200-350g 3-6 hours prior may enhance performance.

    Conclusions:

    • Adequate carbohydrate intake during prolonged exercise is essential for performance.
    • Strategic timing and quantity of CHO ingestion, rather than specific types (excluding fructose), are key.
    • Pre-exercise CHO feeding protocols require careful consideration regarding timing and dosage to optimize glycogen stores and fuel availability.