Tag: endurance performance
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…
Is there evidence for male- and female- specific fueling recommendations during endurance exercise?
In general, women are able to oxidize a greater percentage of fat versus stored CHO (glycogen), compared to men completing endurance exercise at the same relative intensity. However, current research does not suggest a sex-difference in exogenous CHO oxidation during exercise after ingesting a glucose solution.
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?