What to do first
- • Fuel long runs and practice gut tolerance; don't chase under-fueling.
- • Build steady aerobic volume for 8–12 weeks.
- • Use race-specific long sessions to train the system you’ll use on race day.
Study library (reference)
Source papers linked to this outcome.
Carbohydrate ingestion during endurance exercise improves performance in adults.
Human research · 2011 · The Journal of nutrition · PubMed 21411610
The ergogenic effects of acute carbohydrate feeding on endurance performance: a systematic review, meta-analysis and meta-regression.
Human research · 2024 · Critical reviews in food science and nutrition · PubMed 37449467
Post-exercise Ingestion of Carbohydrate, Protein and Water: A Systematic Review and Meta-analysis for Effects on Subsequent Athletic Performance.
Human research · 2018 · Sports medicine (Auckland, N.Z.) · PubMed 29098657
Effects of protein in combination with carbohydrate supplements on acute or repeat endurance exercise performance: a systematic review.
Human research · 2014 · Sports medicine (Auckland, N.Z.) · PubMed 24343835
Does caffeine added to carbohydrate provide additional ergogenic benefit for endurance?
Human research · 2011 · International journal of sport nutrition and exercise metabolism · PubMed 21411838
Carbohydrate administration and exercise performance: what are the potential mechanisms involved?
Human research · 2010 · Sports medicine (Auckland, N.Z.) · PubMed 20726621
[EFFECTS OF INGESTING CARBOHYDRATE-PROTEIN SUPPLEMENTS DURING EXERCISE ON ENDURANCE PERFORMANCE: A SYSTEMATIC REVIEW].
Human research · 2015 · Nutricion hospitalaria · PubMed 26545646
Glucose and Fructose Hydrogel Enhances Running Performance, Exogenous Carbohydrate Oxidation, and Gastrointestinal Tolerance.
Human research · 2022 · Medicine and science in sports and exercise · PubMed 34334720
Carbohydrate and Protein Co-Ingestion Postexercise Does Not Improve Next-Day Performance in Trained Cyclists.
Human research · 2021 · International journal of sport nutrition and exercise metabolism · PubMed 34453013
Impact of Post-Exercise Fructose-Maltodextrin Ingestion on Subsequent Endurance Performance.
Population not classified in the source record · 2020 · Frontiers in nutrition · PubMed 32582755
Effects of periodic carbohydrate ingestion on endurance and cognitive performances during a 40-km cycling time-trial under normobaric hypoxia in well-trained triathletes.
Human research · 2019 · Journal of sports sciences · PubMed 30897031
The ergogenic potency of carbohydrate mouth rinse on endurance running performance of dehydrated athletes.
Human research · 2019 · European journal of applied physiology · PubMed 31098832
Adaptive AI coach for iPhone
Meet your adaptive AI coach.
Tell your coach what you are training for. It builds the plan, follows the work you complete, and adapts upcoming training when recovery, your schedule, or real life changes.
Keep going
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.