title: [Performance enhancement by carbohydrate intake during sport: effects of carbohydrates during and after high-intensity exercise].
abstract: Endogenous carbohydrate availability does not provide sufficient energy for prolonged moderate to high-intensity exercise. Carbohydrate ingestion during high-intensity exercise can therefore enhance performance.- For exercise lasting 1 to 2.5 hours, athletes are advised to ingest 30-60 g of carbohydrates per hour.- Well-trained endurance athletes competing for longer than 2.5 hours at high intensity can metabolise up to 90 g of carbohydrates per hour, provided that a mixture of glucose and fructose is ingested.- Athletes participating in intermittent or team sports are advised to follow the same strategies but the timing of carbohydrate intake depends on the type of sport.- If top performance is required again within 24 hours after strenuous exercise, the advice is to supplement endogenous carbohydrate supplies quickly within the first few hours post-exercise by ingesting large amounts of carbohydrate (1.2 g/kg/h) or a lower amount of carbohydrate (0.8 g/kg/h) with a small amount of protein (0.2-0.4 g/kg/h).
authors.affiliation: Universiteit Maastricht, NUTRIM School for Nutrition Toxicology and Metabolism, Maastricht.
authors.forename: Milou
authors.initials: M
authors.lastname: Beelen
authors.forename: Naomi M
authors.initials: NM
authors.lastname: Cermak
authors.forename: Luc J C
authors.initials: LJ
authors.lastname: van Loon
mesh_terms: D004040:Dietary Carbohydrates / Q000008:administration & dosage*; D004044:Dietary Proteins / Q000008:administration & dosage; D019587:Dietary Supplements; D015444:Exercise / Q000502:physiology*; D005947:Glucose / Q000378:metabolism*; D006801:Humans; D009747:Nutritional Physiological Phenomena / Q000502:physiology; D009751:Nutritional Requirements; D010807:Physical Endurance / Q000502:physiology*; D013177:Sports
chemical_list: D004040:Dietary Carbohydrates; D004044:Dietary Proteins; D005947:Glucose