Women’s Specific Sports Drinks: Are they necessary?
Some claims suggest women may need different sports drink formulas due to metabolic differences related to female sex hormones estrogen and/or progesterone.
Can swishing a carbohydrate sports drink benefit performance?
A carbohydrate mouth-rinse may help reduce perceived fatigue and provide a performance advantage for athletes during events lasting < 75 min. Carb rinsing may also benefit athletes who have GI issues, for example at certain points during and in the later stages of an ultraendurance event. How does carbohydrate work without ingesting it? The presence…
The importance of “training the gut” and how to do it
A few of our recent posts have highlighted the benefit of ingesting up to 90 grams of carbs per hour during endurance training and competition lasting > 2.5 h. If you have a hard time taking in that amount of hourly carbohydrate intake, you aren’t alone! The most common reasons for not reaching the recommendations…
What are multiple transportable carbohydrates and why do I need them?
Previously it was thought that the body could only utilize 1 g of CHO/min (60 g/h) during exercise. However, this was based on research examining a glucose-only solution. When researchers started adding different single CHOs (ie fructose) to the mix, carbohydrate delivery and oxidation rates increased. Research has suggested that multiple transportable CHO vs. single CHO…
Practical carbohydrate loading for men and women
Consuming adequate energy from all the macronutrients AND a daily carbohydrate intake of 8-12 g/kg-day is likely sufficient to “load” glycogen stores for both males & females.
Is there evidence for sex-specific carbohydrate loading?
Women experience hormonal fluctuations throughout the menstrual cycle (MC) that can influence glycogen storage and utilization. But what does this mean for female athletes considering carb loading?