Carbs are not required for exercise less than 60 mins ⏰❌
Use your carbs wisely.
Effect of Low-To-Moderate Exogenous Carbohydrate Supplementation on Time to Exhaustion During Constant Load Intense Cycling in Healthy Individuals. A Double-Blind, Randomised and Placebo-Controlled Crossover Trial
Study Details
This new study compared the effects of
1️⃣ 20 g/hr
2️⃣ 40 g/hr
3️⃣ 60 g/hr
4️⃣ Placebo
…drinks on time-to-exhaustion (at LTP2) and physiological parameters in healthy individuals 🔍
🥤 Carbohydrate drinks were a glucose:fructose combination
🍽️ Participants consumed a diet of ≥ 5 g/kg carbs for two days prior to their trials
Here is what they found ⬇️
Key Findings
There were no statistically significant differences between the groups for time to exhaustion…
1️⃣ 20 g/hr (35.9 ± 14.5 min)
2️⃣ 40 g/hr (35.1 ± 12.9 min)
3️⃣ 60 g/hr (38.0 ± 17.5 min)
4️⃣ Placebo (32.5 ± 9.6 min)
Plus no differences between trials in…
🫁 Ventilatory parameters
🫀 Heart rate
🧠 RPE
Conclusion
Low-to-moderate amounts of exogenous carbs do not increase time-to-exhaustion performance ❌
(at least up to ~60 mins)
Therefore, when exercising for less than 60 min at high intensities…
…exogenous carb supplementation is not necessary IF a carb rich (≥ 5 g/kg) diet is followed prior to exercise ✅
Reference
https://pubmed.ncbi.nlm.nih.gov/40516036/
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