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Recommended but Not High Carbohydrate Dose Improves Performance After Heavy- but Not Moderate-Intensity Exercise in

Pablo R Fleitas-Paniagua1,2, Letizia Rasica3, Rafael de Almeida Azevedo4

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Scandinavian Journal of Medicine & Science in Sports
|April 22, 2026
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Carbohydrate (CHO) supplementation improved endurance performance in a 4km time trial after moderate-intensity exercise, but only at the recommended dose. Higher CHO doses did not enhance performance, regardless of exercise intensity.

Keywords:
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Area of Science:

  • Sports Science
  • Exercise Physiology
  • Nutritional Science

Background:

  • Carbohydrate (CHO) supplementation is widely used to enhance endurance performance.
  • Optimal CHO intake strategies, particularly concerning exercise intensity and dosage, require further investigation.

Purpose of the Study:

  • To determine if CHO supplementation improves endurance performance (4km time trial) after moderate- and heavy-intensity exercise bouts.
  • To assess if exceeding the recommended CHO dose impacts endurance performance.

Main Methods:

  • Twelve recreationally trained males completed a step-ramp-step test to determine gas exchange threshold (GET) and maximal metabolic steady state (MMSSest).
  • Participants underwent 9 randomized trials involving moderate (MOD), lower heavy (HVY1), and upper heavy (HVY2) intensity exercise bouts.
  • These bouts were followed by a 4km time trial under placebo, recommended CHO (R-CHO, 40g/h), or high CHO (H-CHO, 90g/h) conditions.

Main Results:

  • Recommended CHO supplementation (R-CHO) significantly improved 4km time trial performance after the HVY1 bout compared to placebo (p=0.017).
  • No significant performance improvements were observed with R-CHO or H-CHO after MOD or HVY2 exercise bouts.
  • The high CHO dose (H-CHO) did not provide additional performance benefits over the recommended dose across all exercise intensities.

Conclusions:

  • Recommended carbohydrate supplementation enhances endurance performance after lower-intensity heavy exercise but not moderate or upper-heavy intensity exercise in recreationally trained individuals.
  • Exceeding the recommended carbohydrate intake does not further improve endurance performance and may not be beneficial.