120 g/hr carbohydrate limits power decline under fatigue 💥
High carb = durability.
Graded Carbohydrate Ingestion up to 120 g·h−1 Attenuates the Reduction in Critical Power Following 3 h of Moderate-Intensity Exercise in a Dose-Dependent Manner
Study Details
This new study recruited 16 endurance trained cyclists/triathletes to complete power and work capacity tests in fresh and fatigued states 🚴♂️
(fatigued state = after 3-hr moderate intensity cycling)
Participants followed a standardised 8 g/kg carb loading protocol the day prior plus 2 g/kg pre/exercise meal 🍽️
During the fatigued state cycling, participants consumed either…
1️⃣ Water
2️⃣ 60 g/hr carbs
3️⃣ 120 g/hr carbs
Participants completed all trials.
Here is what they found ⬇️
Key Findings
📉 Compared to the non-fatigued state, critical power (CP) was significantly reduced in all experimental conditions
🥤 However, this reduction in CP was attenuated with increasing carb intake during exercise in a dose-dependent manner
💥 Power was significantly greater with 120 g/hr vs 60 g/hr vs water
🔥 Mean whole-body carb oxidation rates were significantly higher with increasing carb intake
Conclusion
120 g/hr limits reductions in power under fatigue ✅
Further evidence linking carb availability to endurance durability.
Reference
https://onlinelibrary.wiley.com/doi/10.1111/sms.70326
Performance Nutrition Digest is powered by Healthspan Elite ⚡️
Healthspan Elite is a science-led sports nutrition range developed in collaboration with leading experts to support athletic performance, recovery, and health.
Use code: TCDIGEST25 for 25% off at https://www.healthspanelite.co.uk/ 💪