Carbohydrate Ingestion During Exercise Does Not Delay the Onset of Fatigue During Submaximal Cycle Exercise.
The objective of this study was to evaluate the effect of the ingestion of carbohydrate (CHO, in the form of maltodextrin) or placebo (PLAC, in the form of gelatin) on the physical performance of cyclists during submaximal exercise until fatigue on an ergometric cycle. Nine volunteers exercised on 2 separate occasions at least 2 days apart. On each occasion, after 48 hours of a balanced diet, they pedaled at approximately 66% &OV0312;o2peak until fatigue. Every 15 minutes, 150 mL of water and 18 capsules, containing either 0.5 g of CHO or PLAC (~0.13 g.kg of body weight), were ingested in accordance with a double-blind, randomized protocol. The results show that after 40% of total exercise time, blood glucose levels in the CHO test returned to baseline levels. However, in the PLAC trial these levels failed to return to baseline levels, remaining lower than levels recorded in the CHO test after 60% of total exercise time. Despite these results, CHO ingestion failed to delay the onset of fatigue (CHO: 91.8 +/- 10.1 minutes vs. PLAC: 93.3 +/- 16.1 minutes; p = 0.87). In practical terms, coaches and trainers should consider that CHO ingestion in previously fed users does not delay the onset of fatigue during submaximal cycle exercise.
Eating carbs during exercise doesn't delay fatigue
Re: Eating carbs during exercise doesn't delay fatigue
interesting...
but again...if you look at this research by Dr. Asker Jeukendrup...
Conclusion
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The scientific literature associated with nutrient timing is an extremely popular, and thus ever-changing, area of research. Upon reviewing the available literature, the following conclusions can be drawn at this point in time:
• Prolonged exercise (> 60 – 90 min) of moderate to high intensity exercise will deplete the internal stores of energy, and prudent timing of nutrient delivery can help offset these changes.
• During intense exercise, regular consumption (10 – 15 fl oz.) of CHO/electrolyte solution delivering 6 – 8% CHO (6 – 8 g CHO/100 ml fluid) should be consumed every 15 – 20 min to sustain blood glucose levels.
• Glucose, fructose, sucrose and other high-glycemic CHO sources are easily digested, but fructose consumption should be minimized as it is absorbed at a slower rate and increases the likelihood of gastrointestinal problems.
• The addition of PRO (0.15 – 0.25 g PRO/kg/day) to CHO at all time points, especially post-exercise, is well tolerated and may promote greater restoration of muscle glycogen.
• Ingestion of 6 – 20 grams of EAAs and 30 – 40 grams of high-glycemic CHO within three hours after an exercise bout and immediately before exercise have been shown to significantly stimulate muscle PRO synthesis.
• Daily post-exercise ingestion of a CHO + PRO supplement promotes greater increases in strength and improvements in lean tissue and body fat % during regular resistance training.
• Milk PRO sources (e.g. whey and casein) exhibit different kinetic digestion patterns and may subsequently differ in their support of training adaptations.
• Addition of Cr to a CHO + PRO supplement in conjunction with regular resistance training facilitates greater improvements in strength and body composition as compared with when no Cr is consumed.
• Dietary focus should center on adequate availability and delivery of CHO and PRO. However, including small amounts of fat does not appear to be harmful, and may help to control glycemic responses during exercise.
• Irrespective of timing, regular ingestion of snacks or meals providing both CHO and PRO (3: 1 CHO: PRO ratio) helps to promote recovery and replenishment of muscle glycogen.
--------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
reference
http://www.jissn.com/content/5/1/17
but again...if you look at this research by Dr. Asker Jeukendrup...
Conclusion
--------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
The scientific literature associated with nutrient timing is an extremely popular, and thus ever-changing, area of research. Upon reviewing the available literature, the following conclusions can be drawn at this point in time:
• Prolonged exercise (> 60 – 90 min) of moderate to high intensity exercise will deplete the internal stores of energy, and prudent timing of nutrient delivery can help offset these changes.
• During intense exercise, regular consumption (10 – 15 fl oz.) of CHO/electrolyte solution delivering 6 – 8% CHO (6 – 8 g CHO/100 ml fluid) should be consumed every 15 – 20 min to sustain blood glucose levels.
• Glucose, fructose, sucrose and other high-glycemic CHO sources are easily digested, but fructose consumption should be minimized as it is absorbed at a slower rate and increases the likelihood of gastrointestinal problems.
• The addition of PRO (0.15 – 0.25 g PRO/kg/day) to CHO at all time points, especially post-exercise, is well tolerated and may promote greater restoration of muscle glycogen.
• Ingestion of 6 – 20 grams of EAAs and 30 – 40 grams of high-glycemic CHO within three hours after an exercise bout and immediately before exercise have been shown to significantly stimulate muscle PRO synthesis.
• Daily post-exercise ingestion of a CHO + PRO supplement promotes greater increases in strength and improvements in lean tissue and body fat % during regular resistance training.
• Milk PRO sources (e.g. whey and casein) exhibit different kinetic digestion patterns and may subsequently differ in their support of training adaptations.
• Addition of Cr to a CHO + PRO supplement in conjunction with regular resistance training facilitates greater improvements in strength and body composition as compared with when no Cr is consumed.
• Dietary focus should center on adequate availability and delivery of CHO and PRO. However, including small amounts of fat does not appear to be harmful, and may help to control glycemic responses during exercise.
• Irrespective of timing, regular ingestion of snacks or meals providing both CHO and PRO (3: 1 CHO: PRO ratio) helps to promote recovery and replenishment of muscle glycogen.
--------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
reference
http://www.jissn.com/content/5/1/17
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Re: Eating carbs during exercise doesn't delay fatigue
possibly that digestion and allowing it to restore glycogen is a factor that will not delay the onset of fatigue.
That is prior to your glycogen storage capacity which also is another factor which is elevated by training.
But i think it might be feasible that during workout carbs won't do much to help in performance and fatigue levels.
peri workout of about 30 mins would make a difference but not during.
That is prior to your glycogen storage capacity which also is another factor which is elevated by training.
But i think it might be feasible that during workout carbs won't do much to help in performance and fatigue levels.
peri workout of about 30 mins would make a difference but not during.
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Re: Eating carbs during exercise doesn't delay fatigue
you do know "peri workout" = "during workout" right?Weib wrote:possibly that digestion and allowing it to restore glycogen is a factor that will not delay the onset of fatigue.
That is prior to your glycogen storage capacity which also is another factor which is elevated by training.
But i think it might be feasible that during workout carbs won't do much to help in performance and fatigue levels.
peri workout of about 30 mins would make a difference but not during.
Re: Eating carbs during exercise doesn't delay fatigue
Ah statistics...
CHO: 91.8 +/- 10.1 minutes vs. PLAC: 93.3 +/- 16.1 minutes; p = 0.87
10mins versus 16mins std deviation seems like quite a high variation, and a 9 sample size with p=0.87 isn't that great either. I would like to see the raw data trended per athlete rather than amalgamated in one sample. Moreover, performance at the elite level is about consistency, not about wild shots in the dark, so again it would be interesting to see which athletes have more wildly varying times versus others.
CHO: 91.8 +/- 10.1 minutes vs. PLAC: 93.3 +/- 16.1 minutes; p = 0.87
10mins versus 16mins std deviation seems like quite a high variation, and a 9 sample size with p=0.87 isn't that great either. I would like to see the raw data trended per athlete rather than amalgamated in one sample. Moreover, performance at the elite level is about consistency, not about wild shots in the dark, so again it would be interesting to see which athletes have more wildly varying times versus others.