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| Name | The Most Effective Carbohydrate Intake for Endurance Athletes | Science Explained |
| Video Uploader | Video From To Know Sport |
| Upload Date | This Video Uploaded At 16-01-2020 12:18:33 |
| Video Discription | Carbohydrate Intake Endurance athletes are super with their nutrition as it can become a limiting factor for performance. Carbohydrate (CHO), is the primary energy source for fueling moderate to high-intensity exercise, however, our CHO stores (i.e. glycogen) are small and therefore need constant replenishing. If we do not refuel our CHO stores, we risk 'hitting the wall', which can reduce performance significantly, or even stop you from finishing a race. In this video, we look at the scientific recommendations for CHO intake for endurance athletes to ensure we are consuming adequate amounts of CHO, so that we can train and perform better. Disclaimers: To Know Sport is not a doctor or a medical professional. Before starting any new diet and/or exercise program please check with your doctor. Use of this information (in the video) is strictly at your own risk. Any recommendations made are not intended to diagnose, treat, cure, or prevent any disease. The content in the video is for educational and informational purposes regarding the scientific evidence base on exercise and nutritional topics for healthy adults. To Know Sport will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness, or death. Science is frequently based on average results, therefore due to person-to-person variability, individual results are not guaranteed and may vary. References To ensure that evidence has been used to inform a statement(s), scientists have to reference their evidence in a reference list. Here, you can find all the studies that were used to make this video. Jeff Nippard's YouTube Channel: https://www.youtube.com/channel/UC68TLK0mAEzUyHx5x5k-S1Q Thumbnail Book: https://www.amazon.co.uk/Essentials-Exercise-Sport-Nutrition-Practice/dp/1684705894/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1579175496&sr=1-1 Kerksick, C.M., Wilborn, C.D., Roberts, M.D., Smith-Ryan, A., Kleiner, S.M., Jäger, R., Collins, R., Cooke, M., Davis, J.N., Galvan, E. and Greenwood, M., 2018. ISSN exercise & sports nutrition review update: research & recommendations. Journal of the International Society of Sports Nutrition, 15(1), p.38. Vitale, K. and Getzin, A., 2019. Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations. Nutrients, 11(6), p.1289. Rapoport, B.I., 2010. Metabolic factors limiting performance in marathon runners. PLoS computational biology, 6(10), p.e1000960. Bergström, J., Hermansen, L., Hultman, E. and Saltin, B., 1967. Diet, muscle glycogen and physical performance. Acta physiologica scandinavica, 71(2‐3), pp.140-150. Burke, L.M., Hawley, J.A., Wong, S.H. and Jeukendrup, A.E., 2011. Carbohydrates for training and competition. Journal of sports sciences, 29(sup1), pp.S17-S27. Saris, W.H.M., van Erp-Baart, M.A., Brouns, F.J.P.H., Westerterp, K.R. and Ten Hoor, F., 1989. Study on food intake and energy expenditure during extreme sustained exercise: the Tour de France. International Journal of Sports Medicine, 10(S 1), pp.S26-S31. Burke, L.M., Loucks, A.B. and Broad, N., 2006. Energy and carbohydrate for training and recovery. Journal of sports sciences, 24(07), pp.675-685. Cermak, N.M. and van Loon, L.J., 2013. The use of carbohydrates during exercise as an ergogenic aid. Sports Medicine, 43(11), pp.1139-1155. Brooks, G.A. and Mercier, J., 1994. Balance of carbohydrate and lipid utilization during exercise: the" crossover" concept. Journal of applied physiology, 76(6), pp.2253-2261. van Loon, L.J., Greenhaff, P.L., Constantin‐Teodosiu, D., Saris, W.H. and Wagenmakers, A.J., 2001. The effects of increasing exercise intensity on muscle fuel utilisation in humans. The Journal of physiology, 536(1), pp.295-304. Romijn, J.A., Coyle, E.F., Sidossis, L.S., Gastaldelli, A., Horowitz, J.F., Endert, E. and Wolfe, R.R., 1993. Regulation of endogenous fat and carbohydrate metabolism in relation to exercise intensity and duration. American Journal of Physiology-Endocrinology And Metabolism, 265(3), pp.E380-E391. Stevinson, C.D. and Biddle, S.J., 1998. Cognitive orientations in marathon running and" hitting the wall". British Journal of Sports Medicine, 32(3), pp.229-234. [qC1Lc74slUQ] |
| Category | Education |
| Tags | Endurance science | carbohydrate | science | To Know Sport | Diet | Effective Diet | Effective endurance | Optimal diet | Optimal endurance | Science explained | carbohydrate for athletes | how much carbohydrate | science to practice | endurance | sport science | endurance training | sport nutrition | endurance nutrition |
