The Most Effective Carbohydrate Intake for Endurance Athletes | Science Explained
ฝัง
- เผยแพร่เมื่อ 25 ก.ค. 2024
- Carbohydrate Intake
Endurance athletes are super with their nutrition as it can become a limiting factor for performance. Carbohydrate (CHO), is the primary energy source for fueling moderate to high-intensity exercise, however, our CHO stores (i.e. glycogen) are small and therefore need constant replenishing. If we do not refuel our CHO stores, we risk 'hitting the wall', which can reduce performance significantly, or even stop you from finishing a race. In this video, we look at the scientific recommendations for CHO intake for endurance athletes to ensure we are consuming adequate amounts of CHO, so that we can train and perform better.
Disclaimers:
To Know Sport is not a doctor or a medical professional. Before starting any new diet and/or exercise program please check with your doctor. Use of this information (in the video) is strictly at your own risk. Any recommendations made are not intended to diagnose, treat, cure, or prevent any disease. The content in the video is for educational and informational purposes regarding the scientific evidence base on exercise and nutritional topics for healthy adults. To Know Sport will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness, or death. Science is frequently based on average results, therefore due to person-to-person variability, individual results are not guaranteed and may vary.
References
To ensure that evidence has been used to inform a statement(s), scientists have to reference their evidence in a reference list. Here, you can find all the studies that were used to make this video.
Jeff Nippard's TH-cam Channel: / @jeffnippard
Thumbnail Book: www.amazon.co.uk/Essentials-E...
Kerksick, C.M., Wilborn, C.D., Roberts, M.D., Smith-Ryan, A., Kleiner, S.M., Jäger, R., Collins, R., Cooke, M., Davis, J.N., Galvan, E. and Greenwood, M., 2018. ISSN exercise & sports nutrition review update: research & recommendations. Journal of the International Society of Sports Nutrition, 15(1), p.38.
Vitale, K. and Getzin, A., 2019. Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations. Nutrients, 11(6), p.1289.
Rapoport, B.I., 2010. Metabolic factors limiting performance in marathon runners. PLoS computational biology, 6(10), p.e1000960.
Bergström, J., Hermansen, L., Hultman, E. and Saltin, B., 1967. Diet, muscle glycogen and physical performance. Acta physiologica scandinavica, 71(2‐3), pp.140-150.
Burke, L.M., Hawley, J.A., Wong, S.H. and Jeukendrup, A.E., 2011. Carbohydrates for training and competition. Journal of sports sciences, 29(sup1), pp.S17-S27.
Saris, W.H.M., van Erp-Baart, M.A., Brouns, F.J.P.H., Westerterp, K.R. and Ten Hoor, F., 1989. Study on food intake and energy expenditure during extreme sustained exercise: the Tour de France. International Journal of Sports Medicine, 10(S 1), pp.S26-S31.
Burke, L.M., Loucks, A.B. and Broad, N., 2006. Energy and carbohydrate for training and recovery. Journal of sports sciences, 24(07), pp.675-685.
Cermak, N.M. and van Loon, L.J., 2013. The use of carbohydrates during exercise as an ergogenic aid. Sports Medicine, 43(11), pp.1139-1155.
Brooks, G.A. and Mercier, J., 1994. Balance of carbohydrate and lipid utilization during exercise: the" crossover" concept. Journal of applied physiology, 76(6), pp.2253-2261.
van Loon, L.J., Greenhaff, P.L., Constantin‐Teodosiu, D., Saris, W.H. and Wagenmakers, A.J., 2001. The effects of increasing exercise intensity on muscle fuel utilisation in humans. The Journal of physiology, 536(1), pp.295-304.
Romijn, J.A., Coyle, E.F., Sidossis, L.S., Gastaldelli, A., Horowitz, J.F., Endert, E. and Wolfe, R.R., 1993. Regulation of endogenous fat and carbohydrate metabolism in relation to exercise intensity and duration. American Journal of Physiology-Endocrinology And Metabolism, 265(3), pp.E380-E391.
Stevinson, C.D. and Biddle, S.J., 1998. Cognitive orientations in marathon running and" hitting the wall". British Journal of Sports Medicine, 32(3), pp.229-234.
![[ไฮไลต์] ฟุตบอลชาย ฝรั่งเศส vs อเมริกา รอบแบ่งกลุ่ม | โอลิมปิก 2024](http://i.ytimg.com/vi/oZ9aSS0NEEg/mqdefault.jpg)
very helpful and well researched, love the videos. I've juststumbled across your videos and noticed it's been a while since you last uploaded. If you were discouraged by the video performance, I'm sorry the algorithm sucks but don't stop making videos. you're doing good work.
Very helpful video. Love the effort you put into the research and in making this video.
Man your Channel will explode soon, keep em coming professor!
Thank you for making this clip. Very useful info. Video answers some questions I have been having for a long time.
Phenomenal video dude. You explained things very clearly. Appreciate it!
This was awesome and exactly what I was looking for.
Thank you for this video hope to have see lots more! Great information sources going to have a look myself! :)
Nice review Man, thank you!
soo helpful info, hope to see more videos coming out :D
Great tunes! Thanks for the info
I work at a physical job at a good pace. I know I have my protein levels right and now I just have to adjust my carb intake. Very helpful.
Great video, chapeau, it is very very useful
That was really interesting. I'm heading into a marathon next week so good timing for me! Looking forward to watching your other videos.
How did it turn out? Did you do it in ketosis?
@@gatesroyale No ketosis but I followed the carbing plan. Set a PB of 4:09 on that occasion but hit 3:51 a few months ago following the same strategy, I'm sure it helped: Thanks 😀
very helpful, thanks
Appreciate the info!
Genuinely informative!! good effort!! I would be very very interested to see the calculations on kcal usage for an Ironman 70.3 and 140.6. I would also be very interested to understand more about the rate at which the body can metabolize the carbs and fat.... food for thought, no pun intended...
Thank you Enduro, these topics are certainly interesting, I will try my best to address these in a later video.
Good video, thanks
I love this guy!!
thank u my friend
Thank you!
Thank you too
Thank you so much
Thank you so much too
I’m kind of curious of how this would work for someone who is partaking in endurance training and also wants to lose weight / reduce body fat percentage? Perhaps taking a moderate amount of carbs before the workout but not enough to fuel your entire journey. Or maybe skipping the carb refuel after a workout? Just curious
I think you neglected to mention that the liver itself in cases of low glycogen conditions will convert fat ( triglycerides) into glucose A process called gluconeogenesis. It also produces ketone bodies as fuel for the muscles.
He probably neglected to mention it because compared to consuming carbohydrates, it's so inefficient at producing glycogen that it's not worth mentioning for endurance sports.
I’m gonna have to get used to kg and km instead of lb & miles watching your videos LOL
I switched my phone's gps to Kilometers and changed my runs to Kilometers as well. it's helped me a lot
Welcome to the club! Ha-ha
It is better though
How close to their maximum in VO2-max do marathoners get? I thought of that max to be obtained only for short bursts - and then you’d need a good rest
Instance subbed.
Iloveyour tone
I had a question I am logging about 60 miles a week right now and having a hard time getting my daily carb intake up without a lot of bloating. What would you recommend.
Don’t overdo the carbs because high blood sugar prevents the growth of muscles and can make you weaker and makes it harder for your body to make glucose.
Carbs aren’t the only fuel source for your body. Your body also burns fat, protein and salt for energy.
Maybe try adding bacon, peanut butter or just a beef or chicken burger can give you enough fat, carbs, protein and salt to repair glycogen stores.
If bloating is an issue,‘don’t carb load, just be wise about when to eat carbs and get in more calories and protein.
May I suggest taking sugar or carbs with apple cider vinegar, and natural diuretic like coffee, tea, watermelon, citrus fruits, celery and cucumbers can hydrate you and reduce the bloating from the carbs and sodium
Low carb is fine for diets and weight loss but for exercise and optimum performance Carbohydrates will always be the way forward....
This is a fucking good Video
The more carbs you eat the more you'll need. Easy and endurance runs should be done in the morning in a fasted state which should be the majority of your runs. Have some carbs during more intense runs over 1 hour long.
What’s the science behind this?
Where can I get the book you’re reading from please?
At 2:19 you state that our bodies can store 450-800g of CHO, yet when doing the maths for a 70kg marathon runner you state at 4:28 that the athlete has around 500g of CHO stored. I assume you're being pessimistic here. I mean if an athlete weighing 70kg could store 800g of CHO then wouldn't they theoretically have 250g to spare at the end of the marathon?
No need background sound😊
7 mins he starts to answer the question. The rest is background.
Bruh. A 70 kg average is more than 10lbs underweight for me. TIL I’m tall.
speak louder and remove background music
The problem that I have with these videos is they always are tailored towards the majority of people who are very unhealthy or average. You don’t really see videos for high performance athletes! There’s many normal people who are high performance athletes so why not make a video for them?
@@jollygoodsmashing if it can be applied to athletes on any level, doesn’t mean it’s useful information for people who are on another level
You need to speak up, friend. It is not the mic....
sorry but you are wrong, warn you run out of carbs and and are running at the same pace your body breaks down muscle to be back converted into protein which is then converted into glugos through a process known as glogoneogenises and you should know this you only burn fat if you slow down to only use your slow twitch muscles in your Zone 2 & 1
That’s only for runners who only consume simple carbs and no complex carbs. Runners fear eating anything with dietary fibre but starchy potatoes, rice and pasta aren’t that high in fibre