Carbohydrates for training and competition

Burke, L, Hawley, J, Wong, S and Jeukendrup, A 2011, 'Carbohydrates for training and competition', Journal of Sports Sciences, vol. 29, no. 1, pp. S17-S27.


Document type: Journal Article
Collection: Journal Articles

Title Carbohydrates for training and competition
Author(s) Burke, L
Hawley, J
Wong, S
Jeukendrup, A
Year 2011
Journal name Journal of Sports Sciences
Volume number 29
Issue number 1
Start page S17
End page S27
Total pages 11
Publisher Routledge
Abstract An athlete's carbohydrate intake can be judged by whether total daily intake and the timing of consumption in relation to exercise maintain adequate carbohydrate substrate for the muscle and central nervous system ("high carbohydrate availability") or whether carbohydrate fuel sources are limiting for the daily exercise programme ("low carbohydrate availability"). Carbohydrate availability is increased by consuming carbohydrate in the hours or days prior to the session, intake during exercise, and refuelling during recovery between sessions. This is important for the competition setting or for high-intensity training where optimal performance is desired. Carbohydrate intake during exercise should be scaled according to the characteristics of the event. During sustained high-intensity sports lasting similar to 1 h, small amounts of carbohydrate, including even mouth-rinsing, enhance performance via central nervous system effects. While 30-60 g.h(-1) is an appropriate target for sports of longer duration, events >2.5 h may benefit from higher intakes of up to 90 g.h(-1). Products containing special blends of different carbohydrates may maximize absorption of carbohydrate at such high rates. In real life, athletes undertake training sessions with varying carbohydrate availability. Whether implementing additional "train-low" strategies to increase the training adaptation leads to enhanced performance in well-trained individuals is unclear.
Subject Clinical and Sports Nutrition
Nutrition and Dietetics not elsewhere classified
Keyword(s) Glycogen
energy intake
performance
"train low"
DOI - identifier 10.1080/02640414.2011.585473
Copyright notice © 2011 Taylor & Francis
ISSN 0264-0414
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