Recent studies reaffirm the pivotal role of high carbohydrate diets in optimising endurance performance. Research has continually demonstrated that athletes consuming a carbohydrate-rich diet achieved superior race times and demonstrated better oxygen economy compared to those adopting a lower carbohydrate approach.
This aligns with the broader scientific consensus that carbohydrates are the body's preferred energy source during prolonged exercise. Proper carbohydrate intake supports endurance efforts, enhances recovery, and sustains performance across cycling and triathlon.
The Role of Carbohydrates in Endurance Performance
1. Pre Exercise Carbohydrate Loading
Maximising carbohydrate (glycogen) stores before an event is essential to delay fatigue and sustain performance during prolonged physical activity. Traditional carbohydrate loading protocols involve increasing carbohydrate intake to approximately 70% of total daily calories while tapering exercise in the days leading up to an event. This strategy optimises glycogen reserves in muscles and the liver, ensuring athletes start races with fully stocked energy stores.
2. Carbohydrate Intake During Exercise
Maintaining blood glucose levels during prolonged activity is critical for consistent energy supply. Current guidelines suggest consuming 60–90 grams of carbohydrates per hour during endurance events. (More recently athletes have been consuming upwards of 120 grams of carbohydrate per hour. The evidence for this approach is mixed and its adoption requires consideration of a number of additional factors). This practice not only helps preserve muscle glycogen but also provides an immediate source of energy, enhancing performance and supporting subsequent exercise sessions. Studies show that athletes who ingest carbohydrates during prolonged efforts demonstrate improved recovery and better next day performance.
3. Post Exercise Recovery
Carbohydrate intake immediately after exercise is crucial for replenishing glycogen stores, particularly when there is limited time between training sessions. Combining carbohydrates with protein can further enhance recovery by stimulating muscle repair. This approach ensures athletes are adequately prepared for future workouts and competition. It is now widely accepted that prioritising carbohydrates over protein is a key determinant of next day recovery.
Daily High Carbohydrate Nutrition Management
Endurance athletes benefit from structuring their daily diet to include around 50–70% of their caloric intake from carbohydrates, adjusted for training volume and intensity. Emphasising nutrient dense sources like whole grains, fruits, and vegetables provides essential vitamins and minerals while fuelling performance. This holistic approach supports both short term energy needs and long term health.
The science is clear: carbohydrates are the cornerstone of endurance performance. High carbohydrate diets provide the energy necessary to fuel prolonged efforts, delay fatigue, and enhance recovery. From pre-exercise glycogen loading to precise fuelling during and after training, carbohydrates enable athletes to perform at their best, both on race day and throughout demanding training blocks.
Thanks
Coach Jack