[Performance enhancement by carbohydrate intake during sport: effects of carbohydrates during and after high-intensity exercise].
How Eating Carbohydrates During and After Intense Exercise Helps Improve Sports Performance
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Abstract
Athletes are advised to ingest 30-60 g of carbohydrates per hour during exercise lasting 1 to 2.5 hours.
- Endogenous carbohydrate availability is insufficient for sustained moderate to high-intensity exercise.
- Carbohydrate ingestion during high-intensity exercise may enhance performance.
- Well-trained endurance athletes can metabolize up to 90 g of carbohydrates per hour when consuming a mixture of glucose and fructose.
- Carbohydrate intake timing may vary based on the type of sport for intermittent or team athletes.
- To recover for peak performance within 24 hours after intense exercise, a rapid carbohydrate supplementation strategy is recommended.
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