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High-carbohydrate diet for long distance runners--a practical view-point
M Fogelholm1, H Tikkanen, H Näveri
1Department of Nutrition, University of Helsinki, Viikki, Finland.
British Journal of Sports Medicine
|June 1, 1989
Summary
High-carbohydrate diets provide excellent nutritional value for endurance athletes. This diet effectively replenishes muscle glycogen stores, supporting performance and recovery for marathon runners.
Area of Science:
- Sports Nutrition
- Human Physiology
- Dietary Science
Background:
- Endurance athletes require specific nutritional strategies to optimize performance.
- High-carbohydrate diets are often recommended for athletes to fuel prolonged exercise.
- Understanding the comprehensive nutritional profile of such diets is crucial.
Purpose of the Study:
- To evaluate the nutritional quality of a high-carbohydrate diet.
- To assess the diet's adequacy for endurance athletes.
- To determine if the diet supports glycogen replenishment.
Main Methods:
- Seven male marathon runners participated in the study.
- Participants maintained a food record diary for three days before two endurance races.
- Dietary intake was analyzed for macronutrient and micronutrient composition.
Main Results:
- Carbohydrates constituted 63% of total energy intake.
- Vitamin C intake was six times the Recommended Daily Dietary Allowances (RDA).
- Key micronutrients like thiamin, riboflavin, calcium, magnesium, iron, and niacin exceeded recommended levels.
Conclusions:
- The high-carbohydrate diet demonstrated superior nutritional value.
- The diet provided sufficient carbohydrates to refill and enlarge muscle glycogen stores.
- This dietary approach is recommended for endurance athletes, even for daily consumption.