Carbohydrate gels are common strategies in endurance sports for providing rapid energy during exercise. They may cause gastrointestinal discomfort in some athletes, especially when there are mistakes in the intake strategy, inadequate hydration, or low...
In general, endurance athletes benefit from about 30 to 90 g of carbohydrate per hour, depending on exercise duration, intensity, and gastrointestinal tolerance. Maintaining pace during long training sessions and races depends directly on energy...
Based on a study with marathon runners published in Sports Medicine Open, which evaluated real intake of carbohydrates, sodium, fluids, and caffeine before and during the race and its relationship with performance. Carbohydrates at 60...
The use of carbohydrate gels is one of the most common strategies to sustain performance in endurance sports. Even so, many athletes report a drop in performance during training sessions and competitions even when using...
During endurance training sessions and competitions, energy replacement and hydration depend not only on the amount of carbohydrates consumed, but also on the format in which they are ingested. Recent scientific evidence reinforces that adequate...
Performance in endurance training and races depends on the athlete’s ability to sustain energy, maintain hydration, and make appropriate decisions throughout the exercise. More than following generic rules, optimizing these factors requires planning, understanding the...
