Article of relevant interest. Research reports that consuming carbohydrates immediately after exercise; Replenishes glycogen stores for future use.
Glycogen depletion, when glycogen stores have been depleted, causes gluconeogenesis. When this happens, the body turns to sources such as fats and proteins to meet glucose needs. Protein acts as the last line of defense when energy is required, meaning that energy accessibility is running out. Of the three macronutrients, carbohydrates are the most efficiently metabolized. After exercise or during rest, muscles must repair and rebuild. Protein and glycogen are needed for muscle repair.
The Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports share the position that high carbohydrate availability is associated with improved performance during high-intensity exercise.
A study from the Netherlands compared a low-carb diet to other diets and found that restricting carbohydrates results in protein loss.
Muscle strength can be compromised and fatigue increases when glycogen stores are low.
Beta-alanine supplementation has demonstrated effectiveness in improving performance in short, high-intensity activities through increasing muscle carnosine levels.
These reviews found that adequate carbohydrate intake, timing, and nutrient composition are critical to maintaining muscle glycogen levels during intense physical activity. Sports nutrition practices, such as high-carbohydrate diets and carbohydrate intake during exercise, have implications for the state of athletes' immune systems. In endurance sports, low-glycemic carbohydrates are also used by promoting fat oxidation and reducing glucose oxidation.
Raisins, bananas, and honey can be particularly useful carbohydrate foods to consume during exercise, as they are easily transportable. Athletes should test carbohydrate food sources before, during and/or after training before implementing them during competition.
In this systematic review with meta-analysis to analyze the effect of carbohydrate (CHO) intake during exercise and some variables that could moderate this effect on endurance performance. The overall effect on performance showed a significant increase after intake of CHO compared to placebo/control groups. Furthermore, the effectiveness of CHO supplementation was greater the longer the duration of the events. Furthermore, a lower rate of perceived exertion and higher power and heart rate are significantly associated with CHO intake during resistance exercise. These results reinforce that acute CHO feeding is an effective strategy to improve endurance performance, especially in less trained subjects participating in longer duration time-to-exhaustion tests.
Article of relevant interest. Research reports that consuming carbohydrates immediately after exercise; Replenishes glycogen stores for future use.
Glycogen depletion, when glycogen stores have been depleted, causes gluconeogenesis. When this happens, the body turns to sources such as fats and proteins to meet glucose needs. Protein acts as the last line of defense when energy is required, meaning that energy accessibility is running out. Of the three macronutrients, carbohydrates are the most efficiently metabolized. After exercise or during rest, muscles must repair and rebuild. Protein and glycogen are needed for muscle repair.
The Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports share the position that high carbohydrate availability is associated with improved performance during high-intensity exercise.
A study from the Netherlands compared a low-carb diet to other diets and found that restricting carbohydrates results in protein loss.
Muscle strength can be compromised and fatigue increases when glycogen stores are low.
Beta-alanine supplementation has demonstrated effectiveness in improving performance in short, high-intensity activities through increasing muscle carnosine levels.
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http://repositorio.isalud.edu.ar/xmlui/handle/123456789/570.(2023)---
These reviews found that adequate carbohydrate intake, timing, and nutrient composition are critical to maintaining muscle glycogen levels during intense physical activity. Sports nutrition practices, such as high-carbohydrate diets and carbohydrate intake during exercise, have implications for the state of athletes' immune systems. In endurance sports, low-glycemic carbohydrates are also used by promoting fat oxidation and reducing glucose oxidation.
https://www.mjssm.me/clanci/MJSSM_Sept_2023_Dhiman.pdf (2023)
https://journals.kmanpub.com/index.php/Health-Nexus/article/view/1369 (2023).--
Raisins, bananas, and honey can be particularly useful carbohydrate foods to consume during exercise, as they are easily transportable. Athletes should test carbohydrate food sources before, during and/or after training before implementing them during competition.
https://www.mdpi.com/2072-6643/15/6/1367 (2023).--
In this systematic review with meta-analysis to analyze the effect of carbohydrate (CHO) intake during exercise and some variables that could moderate this effect on endurance performance. The overall effect on performance showed a significant increase after intake of CHO compared to placebo/control groups. Furthermore, the effectiveness of CHO supplementation was greater the longer the duration of the events. Furthermore, a lower rate of perceived exertion and higher power and heart rate are significantly associated with CHO intake during resistance exercise. These results reinforce that acute CHO feeding is an effective strategy to improve endurance performance, especially in less trained subjects participating in longer duration time-to-exhaustion tests.
https://www.tandfonline.com/doi/abs/10.1080/10408398.2023.2233633 (2023).--