For example, a study published last year by Tim Podlogar, an exercise physiologist at the University of Birmingham and nutritionist for the Bora-Hansgrohe pro cycling team, fed cyclists grams of carbohydrate per hour and found that they were capable of burning just over 90 of those grams per hour.

The rest will be either excreted or stored for later use. Reaching this level of carb burning involved drinking a mix of glucose and fructose in a ratio of The second argument is that the digestive system can adapt. The third argument is anecdotal: lots of very fast athletes in sports such as cycling, triathlon, and running are reportedly exceeding 90 grams per hour.

But there are reasons to be cautious before leaping on the bandwagon. For one thing, elite endurance athletes can burn carbohydrates way more quickly, and for a much longer time, than the rest of us. Even if you can absorb grams per hour, it might not make you faster. Arguing the pro-keto case is Tim Noakes; arguing against are Louise Burke and Jamie Whitfield of Australian Catholic University, who led a series of studies on ketogenic diets in elite racewalkers.

In brief, he argues that the only benefit of ingesting carbohydrates during exercise is that it keeps your blood sugar high enough to fuel your brain, which would otherwise make you feel profoundly tired. To keep blood sugar up, Noakes figures , would only require 20 grams of carbohydrate per hour, regardless of whether you normally eat a low-fat or high-fat diet.

So should we be pushing our carb intake up to and beyond, or dialing it back to 20? The honest answer, at this point, is that both ideas are speculative.

The world of elite endurance sport is voting with its feet or, perhaps, going with its gut in favor of carb-mania. The only way to settle the argument is with more data from well-designed experiments—or in the meantime, like Mathieu van der Poel, by winning races.

For more Sweat Science, join me on Threads and Facebook , sign up for the email newsletter , and check out my book Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance.

Search Search. THOMAS SAMSON. THOMAS SAMSON Photo. Alex Hutchinson Published Dec 21, In addition to the three macros, endurance athletes also benefit from some specific micronutrients.

Two to consider are vitamins C and D. Vitamin C is perhaps best known for boosting immunity. But it also serves other important purposes. One is that it is an antioxidant, protecting the cells against free radical damage.

Another is that it supports wound healing. According to a study , vitamin C also helps athletes recover during the competitive season 2. Citrus fruits and potatoes are high in vitamin C.

So are peppers, broccoli, strawberries, and kiwi. Vitamin D is important for bone health. Weak bones mean more fractures and breaks. A study also ties adequate vitamin D levels with improved athletic performance 3.

Taking a cod liver oil supplement is one way to get more of this nutrient. Orange juice and dairy are also high in vitamin D. We lose water throughout the day.

It escapes our body through normal respiration, sweating, and urinary output. When we exercise, we lose more. Staying hydrated is more than about satisfying thirst. The top reasons for proper hydration, which are especially important for clients taking on endurance events, include:.

Endurance athletes need to watch their hydration throughout the day, especially during workouts. Water intake guidelines are provided by the National Academies of Sciences, Engineering, and Medicine 4. Current guidelines are 2. This includes water consumed both from beverages and food.

When your client is taking part in endurance activity, they need to up their intake. Here are some recommendations to follow:. After endurance exercise: 24 ounces for every pound of body weight lost. In addition to water loss through sweating, we also lose electrolytes. When we sweat, we lose sodium, chloride potassium, magnesium, and calcium.

These electrolytes serve important roles in supporting bodily systems. There are many electrolyte drinks on the market. These can help replace lost nutrients. Many exist in the form of a sports drink. The problem is that these drinks can also be high in sugar and calories.

One of the best ways to replenish electrolytes after a long endurance training session is by eating whole foods. Here are a few options to consider:. Potassium - banana, sweet potato, dried fruits, avocado, kale, peas, beans.

Magnesium - whole grains, leafy vegetables, nuts, lentils, peanut butter. Achieving peak performance requires having nutrients available when you need them.

This can be accomplished by developing a nutrient intake plan. And this plan should provide nutrient timing guidelines. Timing the intake of carbohydrate, protein, fat, and water is essential to endurance success.

It involves laying out what to consume before, during, and after endurance training and endurance events. Consume 20 ounces of water 2 hours before the start of endurance training. Carbohydrate loading should only occur leading up to an endurance event.

Consume 1. Consume 15 to 25 grams of protein within the first 30 minutes post-exercise. Nutrition for endurance involves a lot.

But when endurance athletes pay attention to the recommendations and figure out what methods work best for them, the outcome is improved athletic performance. This can translate to higher awards come race day.

Whether you are an elite athlete, a weekend warrior, or a personal trainer designing programs for athletes, it is important to fuel the body properly. Proper nutrients at the right time allow the body to perform at its highest level. Want to learn more about nutrition and its impact on sports performance?

Check out the ISSA Nutritionist Certification and join a network of experts in sports nutrition. By becoming an ISSA Nutritionist, you'll learn the foundations of how food fuels the body, plus step by step methods for implementing a healthy eating plan into clients' lifestyles.

Healthy Fat foods for your diet. Heaton, L. Selected in-season nutritional strategies to enhance recovery for Team Sport Athletes: A practical overview. Sports Medicine , 47 11 , — de la Puente Yagüe, M. Role of vitamin D in athletes and their performance: Current concepts and new trends. Nutrients , 12 2 , Institute of Medicine.

Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Washington, DC: The National Academies Press. All Categories Anatomy Audio Blogs Behavior Change Business More. BY: ISSA DATE: What Is Endurance? No One-Size-Fits-All Diet for Improved Endurance Events vary, as do athletes and your everyday personal training clients.

Endurance Athlete Macronutrient Needs Macronutrients are the basic components of the food we eat. How Many Carbohydrates Should Endurance Athletes Eat? How Much Protein Should Endurance Athletes Eat? There are two different types of protein: Animal-based protein Plant-based protein Animal-based protein, as the name implies, is protein that comes from animals.

Animal-based protein sources include: beef fish chicken eggs milk Plant-based protein is protein that comes from plants. Plant-based protein sources include: almonds oats broccoli chia seeds quinoa hemp seeds peanut butter Protein has 4 calories per gram.

How Much Fat Should Endurance Athletes Eat? Dietary fat has six major roles in the body: Supply energy Help manufacture and balance hormones Form cell membranes Form the brain and nervous system Transport fat-soluble vitamins A, D, E, and K Supply two fatty acids the body can't manufacture linoleic acid and linolenic acid There are many types of fat, some good and some not.

This includes: Fatty fish - salmon, mackerel, or tuna Avocado Seeds - sunflower, sesame, and pumpkin seeds all have healthy fats Nuts - peanuts, walnuts, almonds, or cashews Olive oil Eggs Ground flaxseed Beans - kidney, navy, or soybeans. Featured Course. First Name.

Last Name. Email Address.

Carb loading is not good for every athlete. You must consult with your doctor before beginning a carb-loading diet. Carb loading is not the perfect diet. In addition, it may lead to some side effects, such as: Digestive Discomfort: The foods rich in fibre should be avoided when you are on carb loading diet.

Foods like beans and broccoli can cause bloating and loose stools. Carbohydrate recommendations for athletes during exercise depend on exercise duration and intensity. Athletes can obtain the required carbohydrate intake by consuming simple sugars that are low fat, low protein, and low fibre.

It can be from solid foods energy or cereal bars, soft bake bars, white bread with jam, jelly sweets, rice cakes, or soreen , carbohydrate chews, gels, or drinks.

Athletes can often get bored or discouraged from taking the same carbohydrate source during very long exercise sessions because they get fed up with the taste, texture, or gastrointestinal discomfort from overuse.

Therefore, athletes may adopt the mix and match strategy using different sources to obtain the required carbohydrate intake. Athletes are highly encouraged to train and practise the nutrition strategy for competition to reduce gastrointestinal difficulties.

Carbohydrate is considered the primary fuel for physical performance. Carbohydrate recommendations for athletes depend on the exercise, training, and intensity of the activities performed by athletes.

Talking about the athletes who have low-calorie intakes, they should consume iron, calcium, zinc, magnesium, and vitamin B Similarly, high-calorie intakes athletes should be naturally high in or fortified with B-group vitamins.

Athletes who are doing regular high-intensity activities are recommended to consume carbohydrate-electrolyte drinks during exercise as this helps to support the metabolic, circulatory, and thermoregulatory functions. Elite athletes should prioritise their diets for high-quality foods ahead of any supplements.

The use of carbohydrate supplements during prolonged training, i. Still, getting the essential eating habits right first and foremost will allow athletes to maximise their performance.

Also, Learn about muscle repair foods for athletes. Learn About Milk Chocolate Nutrition Vs Cacao Nutrition. Heavily processed sugary treats of no nutritional value should be swapped for sweet-tasting, antioxidant-rich, low-calorie berries. Together with mixed nuts and Greek yogurt makes the perfect snack.

Indulging in foods like crisps, chips, and pretzels are high in salt, but swapping these for a pint of milk is a great alternative that contains protein and is a natural source of sodium and other electrolytes.

Cereals can be very high in sugar, which can negatively influence what you eat the rest of the day. Research shows that having high protein foods for breakfast improves food choices, suppresses appetite, and curbs sugar cravings later in the day compared to a typical carbohydrate-based breakfast.

Replace your bowl of empty calories with some nutritious, heart-healthy eggs to help you feel fuller for longer and control your late-night sweet tooth cravings. Sleep deprivation is a common cause of overeating by disrupting hormone levels that regulate appetite.

You are much more likely to eat more, especially poor choice foods if you regularly go with 6 or less hours of sleep per night. Your email address will not be published.

Save my name, email, and website in this browser for the next time I comment. Chat with Danny to learn how you can improve your nutrition to take your performance to the next level! Skip to content. Biochim Biophys Acta Gener Subj. Tønnessen E, Sylta Ø, Haugen TA, Hem E, Svendsen IS, Seiler S.

The road to gold: training and peaking characteristics in the year prior to a gold medal endurance performance. PLoS One. Granata C, Jamnick NA, Bishop DJ.

Principles of exercise prescription, and how they influence exercise-induced changes of transcription factors and other regulators of mitochondrial biogenesis.

Position of The American Dietetic Association and The Canadian Dietetic Association: Nutrition for physical fitness and athletic performance for adults.

J Am Diet Assoc. Accessed 23 Dec Hansen AK, Fischer CP, Plomgaard P, Andersen JL, Saltin B, Pedersen BK. Skeletal muscle adaptation: training twice every second day vs. training once daily. Training the gut for athletes. Costa RJS, Miall A, Khoo A, Rauch C, Snipe R, Camões-Costa V, et al. Gut-training: the impact of two weeks repetitive gut-challenge during exercise on gastrointestinal status, glucose availability, fuel kinetics, and running performance.

de Oliveira EP, Burini RC, Jeukendrup A. Gastrointestinal complaints during exercise: prevalence, etiology, and nutritional recommendations. Pfeiffer B, Stellingwerff T, Hodgson AB, Randell R, Pöttgen K, Res P, et al.

Nutritional intake and gastrointestinal problems during competitive endurance events. Kondo S, Karasawa T, Fukazawa A, Koike A, Tsutsui M, Terada S. Effects of a Very High-carbohydrate diet and endurance exercise training on pancreatic amylase activity and intestinal glucose transporter content in rats.

J Nutr Sci Vitaminol Tokyo. Impey SG, Hearris MA, Hammond KM, Bartlett JD, Louis J, Close GL, et al. Fuel for the work required: a theoretical framework for carbohydrate periodization and the glycogen threshold hypothesis.

Periodized nutrition for athletes. Yeo WK, Paton CD, Garnham AP, Burke LM, Carey AL, Hawley JA. Skeletal muscle adaptation and performance responses to once a day versus twice every second day endurance training regimens.

Hulston CJ, Venables MC, Mann CH, Martin C, Philp A, Baar K, et al. Training with low muscle glycogen enhances fat metabolism in well-trained cyclists. Gejl KD, Nybo L. Performance effects of periodized carbohydrate restriction in endurance trained athletes - a systematic review and meta-analysis.

BioMed Central Ltd; ; Seiler S. What is best practice for training intensity and duration distribution in endurance athletes? Bishop DJ, Botella J, Granata C. CrossTalk opposing view: Exercise training volume is more important than training intensity to promote increases in mitochondrial content.

Jeukendrup AE, Craig NP, Hawley JA. The bioenergetics of world class cycling. Solli GS, Tønnessen E, Sandbakk Ø. Front Physiol. Impey SG, Hammond KM, Shepherd SO, Sharples AP, Stewart C, Limb M, et al. Fuel for the work required: a practical approach to amalgamating train-low paradigms for endurance athletes.

McConell GK, Wadley GD, le plastrier K, Linden KC. Cesare Granata X, Oliveira RSF, Little JP, Bishop DJ. Forty high-intensity interval training sessions blunt exercise-induced changes in the nuclear protein content of PGC-1 and p53 in human skeletal muscle. Accessed 10 Dec Hawley JA, Lundby C, Cotter JD, Burke LM.

Maximizing cellular adaptation to endurance exercise in skeletal muscle. Cell Metab. Rothschild JA, Islam H, Bishop DJ, Kilding AE, Stewart T, Plews DJ.

Factors influencing ampk activation during cycling exercise: a pooled analysis and meta-regression. Gillen JB, West DWD, Williamson EP, Fung HJW, Moore DR. Low-carbohydrate training increases protein requirements of endurance athletes.

Lemon PW, Mullin JP. Effect of initial muscle glycogen levels on protein catabolism during exercise. Ghiarone T, Andrade-Souza VA, Learsi SK, Tomazini F, Ataide-Silva T, Sansonio A, et al. Twice-a-day training improves mitochondrial efficiency, but not mitochondrial biogenesis, compared with once-daily training.

Andrade-Souza VA, Ghiarone T, Sansonio A, Santos Silva KA, Tomazini F, Arcoverde L, et al. Exercise twice-a-day potentiates markers of mitochondrial biogenesis in men. FASEB J. Kasper AM, Cocking S, Cockayne M, Barnard M, Tench J, Parker L, et al.

Carbohydrate mouth rinse and caffeine improves high-intensity interval running capacity when carbohydrate restricted. Coggan AR, Coyle EF. Metabolism and performance following carbohydrate ingestion late in exercise. Accessed 2 Jun Podlogar T, Free B, Wallis GA.

High rates of fat oxidation are maintained after the sleep low approach despite delayed carbohydrate feeding during exercise. Google Scholar. Noakes TD, Windt J. Evidence that supports the prescription of low-carbohydrate high-fat diets: a narrative review.

Br J Sports Med. Maunder E, Plews DJ, Kilding AE. Contextualising maximal fat oxidation during exercise: Determinants and normative values. Fletcher G, Eves FF, Glover EI, Robinson SL, Vernooij CA, Thompson JL, et al. Dietary intake is independently associated with the maximal capacity for fat oxidation during exercise.

Maunder E, Plews DJ, Wallis GA, Brick MJ, Leigh WB, Chang WL, et al. Peak fat oxidation is positively associated with vastus lateralis CD36 content, fed-state exercise fat oxidation, and endurance performance in trained males. Larsen S, Nielsen J, Hansen CN, Nielsen LB, Wibrand F, Stride N, et al.

Biomarkers of mitochondrial content in skeletal muscle of healthy young human subjects. Havemann L, West SJ, Goedecke JH, Macdonald IA, St Clair Gibson A, Noakes TD, et al. Fat adaptation followed by carbohydrate loading compromises high-intensity sprint performance.

Rogers MA, Appaneal RN, Hughes D, Vlahovich N, Waddington G, Burke LM, et al. Prevalence of impaired physiological function consistent with Relative Energy Deficiency in Sport RED-S : an Australian elite and pre-elite cohort.

Bri J Sports Med. Achten J, Halson SL, Moseley L, Rayson MP, Casey A, Jeukendrup AE. Higher dietary carbohydrate content during intensified running training results in better maintenance of performance and mood state. Kirwan JP, Costill DL, Mitchell JB, Houmard JA, Flynn MG, Fink WJ, et al.

Carbohydrate balance in competitive runners during successive days of intense training. Hammond KM, Sale C, Fraser W, Tang J, Shepherd SO, Strauss JA, et al.

Post-exercise carbohydrate and energy availability induce independent effects on skeletal muscle cell signalling and bone turnover: implications for training adaptation. Areta JL, Iraki J, Owens DJ, Joanisse S, Philp A, Morton JP, et al.

Achieving energy balance with a high-fat meal does not enhance skeletal muscle adaptation and impairs glycaemic response in a sleep-low training model. Sanders D, Heijboer M. Physical demands and power profile of different stage types within a cycling grand tour.

Jeukendrup A. A step towards personalized sports nutrition: Carbohydrate intake during exercise. Accessed 23 Apr Massicotte D, Péronnet F, Adopo E, Brisson G, Hillaire-Marcel C. Effect of metabolic rate on the oxidation of ingested glucose and fructose during exercise.

Anderson L, Orme P, Naughton RJ, Close GL, Milsom J, Rydings D, et al. Energy intake and expenditure of professional soccer players of the English Premier league: evidence of carbohydrate periodization.

Ellis DG, Speakman J, Hambly C, Morton JP, Close GL, Lewindon D, et al. Kasai N, Tanji F, Ishibashi A, Ohnuma H, Takahashi H, Goto K, et al. Augmented muscle glycogen utilization following a single session of sprint training in hypoxia. Bone JL, Ross ML, Tomcik KA, Jeacocke NA, McKay AKA, Burke LM.

The validity of ultrasound technology in providing an indirect estimate of muscle glycogen concentrations is equivocal. Hokken R, Laugesen S, Aagaard P, Suetta C, Frandsen U, Ørtenblad N, et al. Subcellular localization- and fibre type-dependent utilization of muscle glycogen during heavy resistance exercise in elite power and Olympic weightlifters.

Acta Physiol. Impey SG, Jevons E, Mees G, Cocks M, Strauss J, Chester N, et al. Glycogen utilization during running: intensity, sex, and muscle-specific responses. Bradley WJ, Morehen JC, Haigh J, Clarke J, Donovan TF, Twist C, et al.

Muscle glycogen utilisation during Rugby match play: Effects of pre-game carbohydrate. Krustrup P, Mohr M, Steensberg A, Bencke J, Klær M, Bangsbo J. Muscle and blood metabolites during a soccer game: implications for sprint performance.

Krustrup P, Mohr M, Nybo L, Draganidis D, Randers MB, Ermidis G, et al. Scand J Med Sci Sports. Routledge HE, Leckey JJ, Lee MJ, Garnham A, Graham S, Burgess D, et al. Muscle glycogen utilization during an Australian rules football game. Olczuk D, Priefer R. A history of continuous glucose monitors CGMs in self-monitoring of diabetes mellitus.

Diabetes Metab Synd Clin Res Rev. Fabra EM, Díez JL, Bondia J, Sanz AJL. A comprehensive review of continuous glucose monitoring accuracy during exercise periods.

Sensors Switzerland. Clavel P, Tiollier E, Leduc C, Fabre M, Lacome M, Buchheit M. Concurrent validity of a continuous glucose-monitoring system at rest and during and following a high-intensity interval training session.

Accessed 27 Mar Christensen EH, Hansen O IV. Hypoglykämie, Arbeitsfähigkeit und Ermüdung. Skand Arch Für Physiol. Aandahl MH, Noordhof DA, Tjønna AE, Sandbakk Ø. Effect of carbohydrate content in a pre-event meal on endurance performance-determining factors: a randomized controlled crossover-trial.

Front Sports Active Liv. Flockhart M, Nilsson LC, Tais S, Ekblom B, Apró W, Larsen FJ. Excessive exercise training causes mitochondrial functional impairment and decreases glucose tolerance in healthy volunteers. Cell Metabolism Cell Press.

Sutehall S, Muniz-Pardos B, Smajgl D, Mandic M, Jeglinski C, Bosch A, et al. The validity and reliability of a novel isotope ratio infrared spectrometer to quantify 13C enrichment of expired breath samples in exercise. Oosthuyse T, Bosch AN.

The effect of the menstrual cycle on exercise metabolism. Moore DR, Sygo J, Morton JP. Fuelling the female athlete: Carbohydrate and protein recommendations. Scott S, Kempf P, Bally L, Stettler C. Carbohydrate intake in the context of exercise in people with type 1 diabetes.

Accessed 27 May Download references. This supplement is supported by the Gatorade Sports Science Institute GSSI. The supplement was guest edited by Lawrence L. Spriet, who convened a virtual meeting of the GSSI Expert Panel in October and received honoraria from the GSSI, a division of PepsiCo, Inc.

Dr Spriet received no honoraria for guest editing the supplement. Dr Spriet suggested peer reviewers for each paper, which were sent to the Sports Medicine Editor-in-Chief for approval, prior to any reviewers being approached.

Dr Spriet provided comments on each paper and made an editorial decision based on comments from the peer reviewers and the Editor-in-Chief. Where decisions were uncertain, Dr Spriet consulted with the Editor-in-Chief. The views expressed in this article are those of the authors and do not necessarily reflect the position or policy of PepsiCo, Inc.

School of Sport, Exercise and Rehabilitation Sciences, College of Life and Environmental Sciences, University of Birmingham, Birmingham, UK. You can also search for this author in PubMed Google Scholar.

Correspondence to Gareth A. Both TP and GAW planned, wrote and revised the manuscript. Both authors also read and approved the final manuscript. This article is based on a presentation by Gareth Wallis to the GSSI Expert Panel in October An honorarium for preparation of this article was provided by the GSSI.

No other sources of funding were used to assist in the preparation of this article. and Volac International Ltd. Tim Podlogar has no conflicts of interest of potential relevance to the content of this review. Open Access This article is licensed under a Creative Commons Attribution 4.

The images or other third party material in this article are included in the article's Creative Commons licence, unless indicated otherwise in a credit line to the material.

If material is not included in the article's Creative Commons licence and your intended use is not permitted by statutory regulation or exceeds the permitted use, you will need to obtain permission directly from the copyright holder.

Reprints and permissions. Podlogar, T. New Horizons in Carbohydrate Research and Application for Endurance Athletes. Sports Med 52 Suppl 1 , 5—23 Download citation.

Accepted : 11 August Published : 29 September Issue Date : December Anyone you share the following link with will be able to read this content:. Sorry, a shareable link is not currently available for this article. Provided by the Springer Nature SharedIt content-sharing initiative.

Download PDF. Abstract The importance of carbohydrate as a fuel source for exercise and athletic performance is well established.

Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis Article Open access 05 November A Perspective on High-Intensity Interval Training for Performance and Health Article Open access 07 October Impact of a short-term nitrate and citrulline co-supplementation on sport performance in elite rowers: a randomized, double-blind, placebo-controlled crossover trial Article Open access 10 February Use our pre-submission checklist Avoid common mistakes on your manuscript.

FormalPara Key Points Athletes should apply a periodized approach to nutrition to ensure dietary carbohydrate intake matches the carbohydrate demand of training or competition.

Table 1 Suggested areas for investigation to enhance understanding of the role of carbohydrates in the diet of athletes Full size table. Full size image. References Burke LM, Hawley JA, Wong SHS, Jeukendrup AE. Article Google Scholar Thomas DT, Erdman KA, Burke LM.

Article Google Scholar Katz A. Article Google Scholar Noakes TD. Article CAS Google Scholar Burke LM, Hawley JA, Jeukendrup AE, Morton JP, Stellingwerff T, Maughan RJ. Article Google Scholar Burke LM, Hawley JA.

Article CAS Google Scholar Bartlett JD, Hawley JA, Morton JP. Article Google Scholar Stellingwerff T, Heikura IA, Meeusen R, Bermon S, Seiler S, Mountjoy ML, et al. Article Google Scholar Parolin ML, Chesley A, Matsos MP, Spriet LL, Jones NL, Heigenhauser GJF.

Article CAS Google Scholar Stellingwerff T, Spriet LL, Watt MJ, Kimber NE, Hargreaves M, Hawley JA, et al. Article CAS Google Scholar Romijn JA, Coyle EF, Sidossis LS, Gastaldelli A, Horowitz JF, Endert E, et al. Article CAS Google Scholar van Loon LJC, Greenhaff PL, Constantin-Teodosiu D, Saris WH, Wagenmakers AJM.

Article Google Scholar Leckey JJ, Burke LM, Morton JP, Hawley JA. Article CAS Google Scholar Hawley JA, Leckey JJ. Article Google Scholar Hetlelid KJ, Plews DJ, Herold E, Laursen PB, Seiler S. Article Google Scholar Jeukendrup AE, Wallis GA.

Article Google Scholar Gonzalez JT, Fuchs CJ, Betts JA, van Loon LJC. Article Google Scholar Burke LM, van Loon LJC, Hawley JA. Article CAS Google Scholar Plasqui G, Rietjens G, Lambriks L, Wouters L, Saris WHM. Article Google Scholar Bergström J, Hermansen L, Hultman E, Saltin B.

Article Google Scholar Areta JL, Hopkins WG. Article Google Scholar Jensen R, Ørtenblad N, Stausholm MH, Skjærbæk MC, Larsen DN, Hansen M, et al. Article CAS Google Scholar Vigh-Larsen JF, Ørtenblad N, Spriet LL, Overgaard K, Mohr M.

Article Google Scholar Nielsen J, Cheng AJ, Ørtenblad N, Westerblad H. Article CAS Google Scholar Hawley JA, Schabort E, Noakes TD, Dennis SC. Article CAS Google Scholar McInerney P, Lessard SJ, Burke LM, Coffey VG, lo Giudice SL, Southgate RJ, et al.

Article CAS Google Scholar Gollnick PD, Piehl K, Saltin B. Article CAS Google Scholar Sherman WM, Costill DL, Fink WJ, Miller JM.

Article Google Scholar Faria EW, Parker DL, Faria IE. Article Google Scholar Nilsson LH, Hultman E. Article CAS Google Scholar Iwayama K, Tanabe Y, Tanji F, Ohnishi T, Takahashi H.

Article CAS Google Scholar Décombaz J, Jentjens R, Ith M, Scheurer E, Buehler T, Jeukendrup AE, et al. Article CAS Google Scholar Fuchs CJ, Gonzalez JT, Beelen M, Cermak NM, Smith FE, Thelwall PE, et al.

Article CAS Google Scholar Podlogar T, Cirnski S, Bokal Š, Verdel N, Gonzalez J. Article Google Scholar Stellingwerff T, Cox GR. Article CAS Google Scholar Carter JM, Jeukendrup AE, Jones DA. Article CAS Google Scholar Carter JM, Jeukendrup AE, Mann CH, Jones DA. Article Google Scholar Chambers ES, Bridge MW, Jones DA.

Article CAS Google Scholar Jeukendrup AE, Moseley L, Mainwaring GI, Samuels S, Perry S, Mann CH. Article CAS Google Scholar Coyle EF, Coggan AR, Hemmert MK, Ivy JL. Article CAS Google Scholar Jeukendrup AE, Wagenmakers AJM, Stegen J, Gijsen AP, Brouns F, Saris WH. Article CAS Google Scholar Gonzalez JT, Fuchs CJ, Smith FE, Thelwall PE, Taylor R, Stevenson EJ, et al.

Article CAS Google Scholar Tsintzas OK, Williams C, Boobis L, Greenhaff P. Article CAS Google Scholar Fell JM, Hearris MA, Ellis DG, Moran JEP, Jevons EFP, Owens DJ, et al. Article CAS Google Scholar Jeukendrup AE. Article Google Scholar Leijssen DP, Saris WH, Jeukendrup AE, Wagenmakers AJ.

Article CAS Google Scholar Burelle Y, Lamoureux M-C, Péronnet F, Massicotte D, Lavoie C. Article CAS Google Scholar Jentjens RLPG, Achten J, Jeukdendrup AE.

Article CAS Google Scholar Jentjens RLPG, Venables MC, Jeukendrup AE. Article Google Scholar Saris W, van Erp-Baart M, Brouns F, Westerterp K, Hoor F. Article Google Scholar Podlogar T, Bokal Š, Cirnski S, et al. Article Google Scholar Urdampilleta A, Arribalzaga S, Viribay A, Castañeda-Babarro A, Seco-Calvo J, Mielgo-Ayuso J.

Article Google Scholar Viribay A, Arribalzaga S, Mielgo-Ayuso J, Castañeda-Babarro A, Seco-Calvo J, Urdampilleta A. Article CAS Google Scholar Hawley JA, Bosch AN, Weltan SM, Dennis SC, Noakes TD. Article CAS Google Scholar Jentjens RLPG, Jeukendrup AE. Article Google Scholar Smith JW, Pascoe DD, Passe DH, Ruby BC, Stewart LK, Baker LB, et al.

Article Google Scholar Joyner MJ, Casey DP. Article CAS Google Scholar Baur DA, Saunders MJ. Article Google Scholar Rowlands DS, Wadsworth DP.

Article CAS Google Scholar Narang BJ, Wallis GA, Gonzalez JT. Article Google Scholar Stellingwerff T, Godin J-P, Beaumont M, Tavenard A, Grathwohl D, van Bladeren PJ, et al.

Article CAS Google Scholar Yeo SE, Jentjens RLPG, Wallis GA, Jeukendrup AE. Article CAS Google Scholar Hulston CJ, Jeukendrup AE. Article CAS Google Scholar Mears SA, Worley J, Mason GS, Hulston CJ, James LJ. Article CAS Google Scholar Barber JFP, Thomas J, Narang B, Hengist A, Betts JA, Wallis GA, et al.

Article CAS Google Scholar Rowe JT, King RFGJ, King AJ, Morrison DJ, Preston T, Wilson OJ, et al. Article Google Scholar Shearman S, Dwyer D, Skiba P, Townsend N. Article Google Scholar Young AJ, Berryman CE, Kenefick RW, Derosier AN, Margolis LM, Wilson MA, et al. Article CAS Google Scholar Stellingwerff T, Peeling P, Garvican-Lewis LA, Hall R, Koivisto AE, Heikura IA, et al.

Article Google Scholar Fink WJ, Costill DL, van Handel PJ. Article CAS Google Scholar Kozlowski S, Brzezinska Z, Kruk B, Kaciuba-Uscilko H, Greenleaf JE, Nazar K. Article CAS Google Scholar Febbraio M, Snow R, Stathis C, Hargreaves M, Carey M.

Article CAS Google Scholar Febbraio MA, Snow RJ, Hargreaves M, Stathis CG, Martin IK, Carey MF. Article CAS Google Scholar Casadio JR, Kilding AE, Cotter JD, Laursen PB. Article Google Scholar Jentjens RLPG, Wagenmakers AJM, Jeukendrup AE.

Article CAS Google Scholar Neufer PD, Young AJ, Sawka MN. Article CAS Google Scholar Katz A, Broberg S, Sahlin K, Wahren J. CAS Google Scholar Richter EA, Hargreaves M. Article CAS Google Scholar Maunder ED, Plews DJ, Merien F, Kilding AE.

Article CAS Google Scholar Jentjens RLPG, Underwood K, Achten J, Currell K, Mann CH, Jeukendrup AE. Article CAS Google Scholar Gonzalez JT, Betts JA.

Article Google Scholar Howarth KR, Moreau NA, Phillips SM, Gibala MJ. Article CAS Google Scholar Wallis GA, Hulston CJ, Mann CH, Roper HP, Tipton KD, Jeukendrup AE. Article CAS Google Scholar Wallis GA, Wittekind A. Article CAS Google Scholar Gray EA, Green TA, Betts JA, Gonzalez JT.

Article CAS Google Scholar Podlogar T, Wallis GA. Article Google Scholar Bishop DJ, Granata C, Eynon N. Article CAS Google Scholar Tønnessen E, Sylta Ø, Haugen TA, Hem E, Svendsen IS, Seiler S.

Article Google Scholar Position of The American Dietetic Association and The Canadian Dietetic Association: Nutrition for physical fitness and athletic performance for adults.

Article Google Scholar Jeukendrup AE. Article Google Scholar Costa RJS, Miall A, Khoo A, Rauch C, Snipe R, Camões-Costa V, et al. Article CAS Google Scholar de Oliveira EP, Burini RC, Jeukendrup A.

Article Google Scholar Pfeiffer B, Stellingwerff T, Hodgson AB, Randell R, Pöttgen K, Res P, et al. Article CAS Google Scholar Kondo S, Karasawa T, Fukazawa A, Koike A, Tsutsui M, Terada S.

Article Google Scholar Yeo WK, Paton CD, Garnham AP, Burke LM, Carey AL, Hawley JA. Article CAS Google Scholar Hulston CJ, Venables MC, Mann CH, Martin C, Philp A, Baar K, et al.

Article CAS Google Scholar Gejl KD, Nybo L. Article Google Scholar Bishop DJ, Botella J, Granata C. Article CAS Google Scholar Jeukendrup AE, Craig NP, Hawley JA. Article CAS Google Scholar Solli GS, Tønnessen E, Sandbakk Ø. Article Google Scholar McConell GK, Wadley GD, le plastrier K, Linden KC.

Article CAS Google Scholar Cesare Granata X, Oliveira RSF, Little JP, Bishop DJ. Article Google Scholar Rothschild JA, Islam H, Bishop DJ, Kilding AE, Stewart T, Plews DJ. Article Google Scholar Gillen JB, West DWD, Williamson EP, Fung HJW, Moore DR.

Article CAS Google Scholar Lemon PW, Mullin JP. Article CAS Google Scholar Ghiarone T, Andrade-Souza VA, Learsi SK, Tomazini F, Ataide-Silva T, Sansonio A, et al.

Article CAS Google Scholar Andrade-Souza VA, Ghiarone T, Sansonio A, Santos Silva KA, Tomazini F, Arcoverde L, et al. One cup of brown rice has 45 grams of carbohydrate. Whole grains such as brown rice are considered healthier than refined grains such as white rice because they contain more fiber, vitamins, and minerals.

They are also absorbed more slowly their glycemic index is lower , so they provide more lasting energy and facilitate less fat storage. Real energy bars — the kind designed specifically for use before, during, and after exercise — are great for fueling and refueling around workouts as they provide abundant, fast energy.

Before and after workouts, choose bars that are high in carbs, moderate in protein, and low in fat and fiber. With 44 grams of carbs, 9 grams of protein, 3. For snacking, choose bars made from real food — fruit, nuts, and whole grains — and with minimal added sugar, like Picky Bars.

RELATED: 4 Make-Your-Own Energy Bar Recipes. Milk-based foods such as yogurt are very rich sources of carbohydrate. A six-ounce serving of blueberry yogurt supplies 26 grams of carbs. Yogurt is a better choice before and immediately after exercise, because it has a higher glycemic index, so the carbs go to work quickly.

For a healthier option, opt for a brand with less or no refined sugar. RELATED: 10 Ways to Use Protein-Packed Greek Yogurt. Old-fashioned oatmeal is an ideal pre-exercise breakfast choice. Sports drinks such as Gatorade and Skratch Labs Sports Hydration Mix provide the carbs you need to fuel your muscles during exercise, along with water and electrolytes for hydration.