1
|
Ramos-Campo DJ, Clemente-Suárez VJ, Cupeiro R, Benítez-Muñoz JA, Andreu Caravaca L, Rubio-Arias JÁ. The ergogenic effects of acute carbohydrate feeding on endurance performance: a systematic review, meta-analysis and meta-regression. Crit Rev Food Sci Nutr 2023:1-10. [PMID: 37449467 DOI: 10.1080/10408398.2023.2233633] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 07/18/2023]
Abstract
A systematic review with meta-analysis was conducted to analyze the effect of carbohydrate (CHO) intake during exercise and some variables that could moderate this effect on endurance performance. We included 136 studies examining the effect of CHO ingestion during endurance exercise in the meta-analysis. The overall effect on performance showed a significant increase after CHO intake compared to the placebo/control groups. A larger effect of CHO consumption is observed in time to exhaustion than in time trials performance test. Moreover, the effectiveness of CHO supplementation was greater the longer the duration of the events. Also, there seems to be a higher effect of CHO intake in lower trained than in higher trained participants. In contrast, the magnitude of performance change of CHO intake is not affected by the dosage, ergometer used, the type of intake of the CHO ingestion and the type of CHO. In addition, a lower rate of perceived exertion and higher power and heart rate are significantly associated with the ingestion of CHO during endurance exercise. These results reinforce that acute CHO feeding is an effective strategy for improving endurance performance, especially, in less trained subjects participating in time to exhaustion tests of longer durations.
Collapse
Affiliation(s)
- Domingo Jesús Ramos-Campo
- LFE Research Group, Department of Health and Human Performance, Faculty of Physical Activity and Sport Science (INEF), Universidad Politécnica de Madrid, Madrid, Spain
| | - Vicente J Clemente-Suárez
- Faculty of Sports Sciences, Universidad Europea de Madrid, Madrid, Spain
- Grupo de Investigación en Cultura, Universidad de la Costa, Barranquilla, Colombia
| | - Rocío Cupeiro
- LFE Research Group, Department of Health and Human Performance, Faculty of Physical Activity and Sport Science (INEF), Universidad Politécnica de Madrid, Madrid, Spain
| | - José Antonio Benítez-Muñoz
- LFE Research Group, Department of Health and Human Performance, Faculty of Physical Activity and Sport Science (INEF), Universidad Politécnica de Madrid, Madrid, Spain
| | - Luis Andreu Caravaca
- Sports Physiology Department, Faculty of Health Sciences, UCAM Universidad Católica San Antonio de Murcia, Murcia, Spain
| | - Jacobo Á Rubio-Arias
- Health Research Centre, Department of Education, Faculty of Educational Sciences, University of Almería, Almería, Spain
| |
Collapse
|
2
|
Matsuda T, Ishikawa A, Kanno M, Ogata H, Gam H, Funaki A, Ikegami N, Yamada M, Sakamaki-Sunaga M. The Effect of Co-Ingestion of Carbohydrate with Milk after Exercise in Healthy Women: Study Considering the Menstrual Cycle. J Sports Sci Med 2022; 21:191-199. [PMID: 35719237 PMCID: PMC9157526 DOI: 10.52082/jssm.2022.191] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 12/20/2021] [Accepted: 03/22/2022] [Indexed: 06/15/2023]
Abstract
This study aimed to assess the effects of co-ingestion of carbohydrate with milk (MILK) and isocaloric carbohydrate beverage (CHO) on post-exercise recovery and subsequent exercise capacity, considering the menstrual cycle. This study included 12 women with regular menstrual cycles who completed four test days, which started with glycogen-depleting exercise using a cycle ergometer in the early follicular phase (EF) and late follicular phase (LF), followed by 240 min of recovery from the ingestion of 200 mL of CHO or MILK every 30 min immediately after the exercise (POST0) until 210 min post-exercise. After 240 min, participants performed an exercise capacity test. Blood samples and breathing gas samples were collected before the exercise (PRE), POST0, and 120 (POST120) and 240 min after the end of exercise (POST240) to determine the concentrations of estradiol, progesterone, blood glucose, blood lactate, free fatty acid (FFA), and insulin and the respiratory exchange ratio, fat oxidation, and carbohydrate oxidation. The exercise time at exercise capacity test was not significantly different in terms of menstrual cycle phases and recovery beverages ingested. However, there was a significant positive correlation between the exercise capacity test and area under the curve (AUC) of FFA concentrations from POST0 to POST240 in each group (EF + CHO, p < 0.05; LF + CHO, p < 0.05; EF + MILK, p < 0.01; and LF + MILK, p < 0.05). The AUC of FFA from POST120 to POST240 showed no difference between EF (CHO and MILK) and LF (CHO and MILK). However, the AUC of FFA concentrations from POST120 to POST240 was significantly greater in MILK (EF and LF) than that in CHO (EF and LF) (p < 0.05). In active women, circulating substrates and hormone concentrations during short recovery post-exercise are not affected by the menstrual cycle. However, MILK may affect circulating substrates during recovery and the exercise capacity after recovery.
Collapse
Affiliation(s)
- Tomoka Matsuda
- Graduate School of Health and Sport Science, Nippon Sport Science University, Tokyo, Japan
- Research Fellow of Japan Society for the Promotion of Science, Tokyo, Japan
| | - Akira Ishikawa
- Graduate School of Health and Sport Science, Nippon Sport Science University, Tokyo, Japan
| | - Moe Kanno
- Graduate School of Health and Sport Science, Nippon Sport Science University, Tokyo, Japan
| | - Hazuki Ogata
- Department of Exercise Physiology, Nippon Sport Science University, Tokyo, Japan
| | - Hyunjun Gam
- Graduate School of Health and Sport Science, Nippon Sport Science University, Tokyo, Japan
| | - Akiko Funaki
- Graduate School of Health and Sport Science, Nippon Sport Science University, Tokyo, Japan
- Depertment of Judo Therapy, Teikyo University of Science, Yamanashi, Japan
| | - Nodoka Ikegami
- Department of Exercise Physiology, Nippon Sport Science University, Tokyo, Japan
| | - Mizuki Yamada
- Graduate School of Health and Sport Science, Nippon Sport Science University, Tokyo, Japan
| | | |
Collapse
|
3
|
Arent SM, Cintineo HP, McFadden BA, Chandler AJ, Arent MA. Nutrient Timing: A Garage Door of Opportunity? Nutrients 2020; 12:nu12071948. [PMID: 32629950 PMCID: PMC7400240 DOI: 10.3390/nu12071948] [Citation(s) in RCA: 11] [Impact Index Per Article: 2.8] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 06/15/2020] [Revised: 06/26/2020] [Accepted: 06/28/2020] [Indexed: 12/11/2022] Open
Abstract
Nutrient timing involves manipulation of nutrient consumption at specific times in and around exercise bouts in an effort to improve performance, recovery, and adaptation. Its historical perspective centered on ingestion during exercise and grew to include pre- and post-training periods. As research continued, translational focus remained primarily on the impact and outcomes related to nutrient consumption during one specific time period to the exclusion of all others. Additionally, there seemed to be increasing emphasis on outcomes related to hypertrophy and strength at the expense of other potentially more impactful performance measures. As consumption of nutrients does not occur at only one time point in the day, the effect and impact of energy and macronutrient availability becomes an important consideration in determining timing of additional nutrients in and around training and competition. This further complicates the confining of the definition of “nutrient timing” to one very specific moment in time at the exclusion of all other time points. As such, this review suggests a new perspective built on evidence of the interconnectedness of nutrient impact and provides a pragmatic approach to help frame nutrient timing more inclusively. Using this approach, it is argued that the concept of nutrient timing is constrained by reliance on interpretation of an “anabolic window” and may be better viewed as a “garage door of opportunity” to positively impact performance, recovery, and athlete availability.
Collapse
Affiliation(s)
- Shawn M. Arent
- Department of Exercise Science, University of South Carolina, Columbia, SC 29208, USA; (H.P.C.); (B.A.M.); (A.J.C.)
- Correspondence: ; Tel.: +1-803-576-8394
| | - Harry P. Cintineo
- Department of Exercise Science, University of South Carolina, Columbia, SC 29208, USA; (H.P.C.); (B.A.M.); (A.J.C.)
| | - Bridget A. McFadden
- Department of Exercise Science, University of South Carolina, Columbia, SC 29208, USA; (H.P.C.); (B.A.M.); (A.J.C.)
| | - Alexa J. Chandler
- Department of Exercise Science, University of South Carolina, Columbia, SC 29208, USA; (H.P.C.); (B.A.M.); (A.J.C.)
| | - Michelle A. Arent
- Department of Health Promotion, Education, and Behavior, University of South Carolina, Columbia, SC 29208, USA;
| |
Collapse
|
4
|
The Glycemic Index of Sport Nutrition Bars Affects Performance and Metabolism During Cycling and Next-Day Recovery. J Hum Kinet 2019; 66:69-79. [PMID: 30988841 PMCID: PMC6458587 DOI: 10.2478/hukin-2018-0050] [Citation(s) in RCA: 6] [Impact Index Per Article: 1.2] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/02/2022] Open
Abstract
Low-glycemic index carbohydrates are potentially better for endurance performance as they result in greater fat oxidation and lower carbohydrate oxidation due to lower insulin release. We compared the effects of pre-exercise feeding with a low-glycemic index lentil-based sports nutrition bar, a commercially-available sports nutrition bar with moderate-glycemic index, and a non-caloric placebo on metabolism and performance during endurance cycling (Trial 1). Using a randomized, counterbalanced, crossover design, endurance-trained individuals (n = 11; eight males; 26 ± 6y; VO2peak 51.4 ± 1.6 mL/kg/min) consumed 1.5 g/kg available carbohydrate from a lentil bar and a moderate-glycemic index bar, as well as a placebo, 1h before endurance cycling (75 min at 65% VO2peak, followed by a 7 km time trial). We also compared post-exercise consumption of the low-glycemic index bar with another moderate-glycemic index bar on next-day exercise performance as an assessment of recovery (Trial 2). In Trial 1, fat or carbohydrate oxidation rates were not different between the bar conditions (p > 0.05). Blood lactate was lower during the low- versus the moderate-glycemic index condition after 75 minutes of cycling (2.6 versus 4.0 mmol/L, p < 0.05) and at the end of the time trial (7.4 versus 9.1 mmol/L, p < 0.05). Time trial performance improved (p < 0.05) after consumption of the low- (574 ± 55 s) and moderate-glycemic index (583 ± 59 s) bars compared to the placebo (619 ± 81 s). In Trial 2 (next-day recovery), performance improved (p < 0.05) with the low-glycemic index bar (547 ± 42 s) compared to the moderate-glycemic index bar (569 ± 42 s) and the placebo (566 ± 34 s). Low- and moderate-glycemic index sports nutrition bars improved cycling exercise performance; however, only the low-glycemic index bar improved next day performance.
Collapse
|
5
|
Wroble KA, Trott MN, Schweitzer GG, Rahman RS, Kelly PV, Weiss EP. Low-carbohydrate, ketogenic diet impairs anaerobic exercise performance in exercise-trained women and men: a randomized-sequence crossover trial. J Sports Med Phys Fitness 2018; 59:600-607. [PMID: 29619799 DOI: 10.23736/s0022-4707.18.08318-4] [Citation(s) in RCA: 21] [Impact Index Per Article: 3.5] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/28/2022]
Abstract
BACKGROUND Low-carbohydrate, ketogenic diets cause mild, subclinical systemic acidosis. Anaerobic exercise performance is limited by acidosis. Therefore, we evaluated the hypothesis that a low-carbohydrate, ketogenic diet impairs anaerobic exercise performance, as compared to a high-carbohydrate diet. METHODS Sixteen men and women (BMI, 23±1 kg/m2, age 23±1 years) participated in a randomized-sequence, counterbalanced crossover study in which they underwent exercise testing after 4 days of either a low-carbohydrate, ketogenic diet (LC; <50 g/day and <10% of energy from carbohydrates) or a high-carbohydrate diet (HC; 6-10 g/kg/day carbohydrate). Dietary compliance was assessed with nutrient analysis of diet records, and with measures of urine pH and ketones. Anaerobic exercise performance was evaluated with the Wingate anaerobic cycling test and the yo-yo intermittent recovery test. RESULTS The diets were matched for total energy (LC: 2333±158 kcal/d; HC: 2280±160 kcal/d; P=0.65) but differed in carbohydrate content (9±1% vs. 63±2% of energy intake; P<0.001). LC resulted in lower urine pH (5.9±0.1 vs. 6.3±0.2, P=0.004) and the appearance of urine ketones in every participant. LC resulted in 7% lower peak power (801±58 watts vs. 857±61 watts, P=0.008) and 6% lower mean power (564±50 watts vs. 598±51 watts, P=0.01) during the Wingate Test. Total distance ran in the yo-yo intermittent recovery test was 15% less after LC diet (887±139 vs. 1045±145 meters, P=0.02). CONCLUSIONS Short-term low-carbohydrate, ketogenic diets reduce exercise performance in activities that are heavily dependent on anaerobic energy systems. These findings have clear performance implications for athletes, especially for high-intensity, short duration activities and sports.
Collapse
Affiliation(s)
- Kymberly A Wroble
- Department of Nutrition and Dietetics, Saint Louis University, St. Louis, MO, USA
| | - Morgan N Trott
- Department of Nutrition and Dietetics, Saint Louis University, St. Louis, MO, USA
| | - George G Schweitzer
- Department of Nutrition and Dietetics, Saint Louis University, St. Louis, MO, USA.,Division of Geriatrics and Nutritional Science, Washington University School of Medicine, St. Louis, MO, USA
| | - Rabia S Rahman
- Department of Nutrition and Dietetics, Saint Louis University, St. Louis, MO, USA
| | - Patrick V Kelly
- Doisy College of Health Sciences, Saint Louis University, St. Louis, MO, USA
| | - Edward P Weiss
- Department of Nutrition and Dietetics, Saint Louis University, St. Louis, MO, USA - .,Doisy College of Health Sciences, Saint Louis University, St. Louis, MO, USA
| |
Collapse
|
6
|
Abstract
The ability of athletes to train day after day depends in large part on adequate restoration of muscle glycogen stores, a process that requires the consumption of sufficient dietary carbohydrates and ample time. Providing effective guidance to athletes and others wishing to enhance training adaptations and improve performance requires an understanding of the normal variations in muscle glycogen content in response to training and diet; the time required for adequate restoration of glycogen stores; the influence of the amount, type, and timing of carbohydrate intake on glycogen resynthesis; and the impact of other nutrients on glycogenesis. This review highlights the practical implications of the latest research related to glycogen metabolism in physically active individuals to help sports dietitians, coaches, personal trainers, and other sports health professionals gain a fundamental understanding of glycogen metabolism, as well as related practical applications for enhancing training adaptations and preparing for competition.
Collapse
Affiliation(s)
- Bob Murray
- Sports Science Insights, LLC, Crystal Lake, Illinois, USA
| | | |
Collapse
|
7
|
Che Jusoh MR, Stannard SR, Mündel T. Sago supplementation for exercise performed in a thermally stressful environment: Rationale, efficacy and opportunity. Temperature (Austin) 2016; 3:384-393. [PMID: 28349080 PMCID: PMC5079226 DOI: 10.1080/23328940.2016.1211072] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 05/09/2016] [Revised: 06/30/2016] [Accepted: 07/02/2016] [Indexed: 12/04/2022] Open
Abstract
Sago (Metroxylin sagu), a carbohydrate (CHO) based dietary staple of Southeast Asia is easily digestible and quickly absorbed, and thus has potential to be prescribed as an affordable pre-and post-exercise food in this part of the world. Compared to other CHO staples, research into the physiological response to sago ingestion is sparse, and only a few recent studies have investigated its value before, during, and after exercise. The purpose of this review is to describe the published literature pertaining to sago, particularly as a supplement in the peri-exercise period, and suggest further avenues of research, principally in an environment/climate which would be experienced in Southeast Asia i.e. hot/humid.
Collapse
Affiliation(s)
| | - Stephen R. Stannard
- School of Sport and Exercise, Massey University, Palmerston North, New Zealand
| | - Toby Mündel
- School of Sport and Exercise, Massey University, Palmerston North, New Zealand
| |
Collapse
|
8
|
Beck KL, Thomson JS, Swift RJ, von Hurst PR. Role of nutrition in performance enhancement and postexercise recovery. Open Access J Sports Med 2015; 6:259-67. [PMID: 26316828 PMCID: PMC4540168 DOI: 10.2147/oajsm.s33605] [Citation(s) in RCA: 76] [Impact Index Per Article: 8.4] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/18/2022] Open
Abstract
A number of factors contribute to success in sport, and diet is a key component. An athlete's dietary requirements depend on several aspects, including the sport, the athlete's goals, the environment, and practical issues. The importance of individualized dietary advice has been increasingly recognized, including day-to-day dietary advice and specific advice before, during, and after training and/or competition. Athletes use a range of dietary strategies to improve performance, with maximizing glycogen stores a key strategy for many. Carbohydrate intake during exercise maintains high levels of carbohydrate oxidation, prevents hypoglycemia, and has a positive effect on the central nervous system. Recent research has focused on athletes training with low carbohydrate availability to enhance metabolic adaptations, but whether this leads to an improvement in performance is unclear. The benefits of protein intake throughout the day following exercise are now well recognized. Athletes should aim to maintain adequate levels of hydration, and they should minimize fluid losses during exercise to no more than 2% of their body weight. Supplement use is widespread in athletes, with recent interest in the beneficial effects of nitrate, beta-alanine, and vitamin D on performance. However, an unregulated supplement industry and inadvertent contamination of supplements with banned substances increases the risk of a positive doping result. Although the availability of nutrition information for athletes varies, athletes will benefit from the advice of a registered dietician or nutritionist.
Collapse
Affiliation(s)
- Kathryn L Beck
- School of Food and Nutrition, Massey Institute of Food Science and Technology, College of Health, Massey University Albany, Auckland, New Zealand
| | - Jasmine S Thomson
- School of Food and Nutrition, Massey Institute of Food Science and Technology, College of Health, Massey University Manawatu, Palmerston North, New Zealand
| | - Richard J Swift
- School of Food and Nutrition, Massey Institute of Food Science and Technology, College of Health, Massey University Albany, Auckland, New Zealand
| | - Pamela R von Hurst
- School of Food and Nutrition, Massey Institute of Food Science and Technology, College of Health, Massey University Albany, Auckland, New Zealand
| |
Collapse
|