Performance
A · High confidenceCarbohydrates during endurance exercise and their effect on performance
Subject: The ergogenic effects of acute carbohydrate feeding on endurance performance: a systematic review, meta-analysis and meta-regression
What this means
Taking in carbohydrates during endurance exercise improved performance compared with a placebo. The effect was larger in longer events. Dose and type of carbohydrate made no measurable difference.
Ramos-Campo DJ, Clemente-Suárez VJ, Cupeiro R, Benítez-Muñoz JA, Andreu Caravaca L, Rubio-Arias JÁ · 2024 · Critical Reviews in Food Science and Nutrition
What does this rating mean?
Multiple consistent meta-analyses or a position stand. Sufficient basis for a fixed choice in the coaching.
Findings
Carbohydrate intake during endurance exercise improved performance compared with placebo or control (136 studies). The effect was larger in time-to-exhaustion tests than in time trials, larger with longer event duration and larger in less-trained participants. Dose, carbohydrate type and mode of intake did not change the size of the effect.
Who this applies to
Participants in endurance exercise of varying levels; the effect was larger in less trained participants.
Size of the research
136 studies on carbohydrate intake during endurance exercise.
What to keep in mind
The effect was smaller in time trials than in time-to-exhaustion tests, and smaller in better trained participants. The total number of participants is not reported in the abstract.
Practical conclusion for REZA
Practical for endurance clients training or racing over an hour: carbohydrate intake during exercise gives a demonstrable performance benefit, growing with event duration.
View method and source
Methodology
Meta-analysis
Population
136 studies of carbohydrate intake during endurance exercise
Intervention
Carbohydrate ingestion before/during endurance exercise vs placebo
Outcome measures
Endurance performance (time to exhaustion, time trial)
Limitations
Heterogeneity; varying CHO doses/types/timing; varying exercise modes.
Original source
DOI: 10.1080/10408398.2023.2233633 · PMID: 37449467
View on PubMed →Which Training Intensity Distribution Intervention will Produce the Greatest Improvements in Maximal Oxygen Uptake and Time-Trial Performance in Endurance Athletes? A Systematic Review and Network Meta-analysis of Individual Participant Data
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This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.