Performance Science Lab
Fueling lab
Fueling is performance, not just health: the right carbs at the right time change outcomes.
Start here
- • Train your gut like a system: start low, build tolerance, and practice on long runs.
- • Fueling fails happen early: under-fueling in the first hour is a common error.
- • Most athletes under-eat on long sessions; fix that before chasing supplements.
Topic guides
Practical starting points to test conservatively.
Outcomes this affects
Study library (reference)
Individual studies for deeper reading.
Carbohydrate ingestion during endurance exercise improves performance in adults.
PMID 21411610 (2011): carbohydrate, carb — Time to exhaustion, Time-trial performance, Fat oxidation (study note for endurance athletes).
The ergogenic effects of acute carbohydrate feeding on endurance performance: a systematic review, meta-analysis and meta-regression.
PMID 37449467 (2024): carbohydrate, carb — Time to exhaustion, Time-trial performance, Fat oxidation (study note for endurance athletes).
Post-exercise Ingestion of Carbohydrate, Protein and Water: A Systematic Review and Meta-analysis for Effects on Subsequent Athletic Performance.
PMID 29098657 (2018): carbohydrate, carb — Time to exhaustion, Time-trial performance, Fat oxidation (study note for endurance athletes).
Effects of protein in combination with carbohydrate supplements on acute or repeat endurance exercise performance: a systematic review.
PMID 24343835 (2014): carbohydrate, carb — Time to exhaustion, Time-trial performance, Fat oxidation (study note for endurance athletes).
Does caffeine added to carbohydrate provide additional ergogenic benefit for endurance?
PMID 21411838 (2011): carbohydrate, carb — Time to exhaustion, Time-trial performance, Fat oxidation (study note for endurance athletes).
Carbohydrate administration and exercise performance: what are the potential mechanisms involved?
PMID 20726621 (2010): carbohydrate, carb — Time to exhaustion, Time-trial performance, Fat oxidation (study note for endurance athletes).
[EFFECTS OF INGESTING CARBOHYDRATE-PROTEIN SUPPLEMENTS DURING EXERCISE ON ENDURANCE PERFORMANCE: A SYSTEMATIC REVIEW].
PMID 26545646 (2015): carbohydrate, carb — Time to exhaustion, Time-trial performance, Fat oxidation (study note for endurance athletes).
Glucose and Fructose Hydrogel Enhances Running Performance, Exogenous Carbohydrate Oxidation, and Gastrointestinal Tolerance.
PMID 34334720 (2022): carbohydrate, carb — Time to exhaustion, Time-trial performance, Fat oxidation (study note for endurance athletes).
Carbohydrate and Protein Co-Ingestion Postexercise Does Not Improve Next-Day Performance in Trained Cyclists.
PMID 34453013 (2021): carbohydrate, carb — Time to exhaustion, Time-trial performance, Fat oxidation (study note for endurance athletes).
Impact of Post-Exercise Fructose-Maltodextrin Ingestion on Subsequent Endurance Performance.
PMID 32582755 (2020): carbohydrate, carb — Time to exhaustion, Time-trial performance, Fat oxidation (study note for endurance athletes).
Effects of periodic carbohydrate ingestion on endurance and cognitive performances during a 40-km cycling time-trial under normobaric hypoxia in well-trained triathletes.
PMID 30897031 (2019): carbohydrate, carb — Time to exhaustion, Time-trial performance, Fat oxidation (study note for endurance athletes).
The ergogenic potency of carbohydrate mouth rinse on endurance running performance of dehydrated athletes.
PMID 31098832 (2019): carbohydrate, carb — Time to exhaustion, Time-trial performance, Fat oxidation (study note for endurance athletes).
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Sources
- Carbohydrate ingestion during endurance exercise improves performance in adults.
- The ergogenic effects of acute carbohydrate feeding on endurance performance: a systematic review, meta-analysis and meta-regression.
- Post-exercise Ingestion of Carbohydrate, Protein and Water: A Systematic Review and Meta-analysis for Effects on Subsequent Athletic Performance.
- Effects of protein in combination with carbohydrate supplements on acute or repeat endurance exercise performance: a systematic review.
- Does caffeine added to carbohydrate provide additional ergogenic benefit for endurance?
- Carbohydrate administration and exercise performance: what are the potential mechanisms involved?
- [EFFECTS OF INGESTING CARBOHYDRATE-PROTEIN SUPPLEMENTS DURING EXERCISE ON ENDURANCE PERFORMANCE: A SYSTEMATIC REVIEW].
- Glucose and Fructose Hydrogel Enhances Running Performance, Exogenous Carbohydrate Oxidation, and Gastrointestinal Tolerance.