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Carbohydrate-loading and exercise performance. An update

J A Hawley1, E J Schabort, T D Noakes

  • 1Sports Science Institute of South Africa, Cape Town, South Africa. jhawley@sports.uct.ac.za

Sports Medicine (Auckland, N.Z.)
|August 1, 1997
PubMed
Summary
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Elevating muscle glycogen stores offers no benefit for short, high-intensity exercise. However, it can postpone fatigue by 20% in endurance events over 90 minutes.

Area of Science:

  • Exercise Physiology
  • Sports Nutrition

Background:

  • Muscle glycogen is a primary fuel source during exercise.
  • Optimizing glycogen stores is a common nutritional strategy for athletes.

Purpose of the Study:

  • To review the impact of pre-exercise muscle glycogen content on exercise performance.
  • To determine the efficacy of glycogen supercompensation across different exercise intensities and durations.

Main Methods:

  • Literature review of studies examining muscle glycogen levels and exercise performance.
  • Analysis of exercise duration, intensity, and substrate utilization.

Main Results:

  • No performance benefit from elevated muscle glycogen for exercise < 5 minutes (high-intensity) or 60-90 minutes (moderate-intensity).

Related Experiment Videos

  • Elevated muscle glycogen postpones fatigue by ~20% in endurance events > 90 minutes.
  • Glycogen supercompensation may improve time-trial performance by 2-3%.

    • Conclusions:

    • Pre-exercise muscle glycogen loading is beneficial for prolonged endurance exercise (>90 minutes) and high-intensity time trials.
    • For shorter or moderate-intensity exercise, normal glycogen levels are sufficient.