The Most Effective Carbohydrate Intake for Endurance Athletes | Science Explained

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.

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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.