Carbohydrates and Endurance Exercise: A Narrative Review of a Food First Approach

Autor(es)

Naderi, Alireza ; Gobbi, Nathan ; Ali, Ajmol ; Berjisian, Erfan ; Hamidvand, Amin ; Forbes, Scott C. ; Koozehchian, Majid S. ; Karayigit, Raci ; Saunders, Bryan

• Tipo de documento: Artigo Científico
• Fonte: NUTRIENTS; v. 15, n. 6, p. 19-pg., 2023-03-01.

Resumo

Carbohydrate (CHO) supplements such as bars, gels, drinks and powders have become ubiquitous as effective evidence-based CHO sources that improve endurance exercise performance. However, athletes are increasingly turning to more cost-effective 'food-first' approaches for CHO ingestion to improve exercise performance. Mixed CHO foods including cooked lentils, oats, honey, raisins, rice, and potatoes are all effective pre-exercise CHO food sources. Caution is advised when selecting some of these foods as a primary CHO source, as some athletes may be prone to gastrointestinal discomfort-especially regarding those foods where the quantities required for recommended CHO intake may be voluminous (e.g., potatoes). Palatability may be another barrier to the ingestion of some of these CHO-rich foods. Although most of these CHO-rich foods appear effective for exercise performance or recovery when consumed pre- and post-exercise, not all are viable to ingest during exercise due to difficulties in the quantities required, transport, and/or gastrointestinal discomfort. Raisins, bananas and honey may be particularly useful CHO foods for consumption during exercise, as they are easily transportable. Athletes should trial CHO food sources before, during and/or following training before implementation during competition. (AU)

• Processo FAPESP: 21/06836-0 - Placebo em esporte e exercício: prevalência, condicionamento e placebo aberto
• Beneficiário: Bryan Saunders
• Modalidade de apoio: Auxílio à Pesquisa - Jovens Pesquisadores - Fase 2
• Processo FAPESP: 16/50438-0 - Suplementação nutricional e exercício para otimizar o desempenho: foco nas respostas individuais e um passo para a nutrição esportiva personalizada
• Beneficiário: Bryan Saunders
• Modalidade de apoio: Auxílio à Pesquisa - Jovens Pesquisadores
• Processo FAPESP: 19/07497-4 - Efeitos da suplementação de diferentes tipos de carboidratos durante o exercício no desempenho físico e nas respostas metabólicas
• Beneficiário: Nathan Gobbi de Oliveira
• Modalidade de apoio: Bolsas no Brasil - Mestrado