Outcome
Fat oxidation
Useful for long events, but most athletes benefit most from better fueling and pacing first.
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)
Studies that measured this outcome.
Creatine supplementation and endurance performance: surges and sprints to win the race.
PMID 37096381 (2023): carbohydrate, carb — Time to exhaustion, Time-trial performance, Fat oxidation (study note for endurance athletes).
New Horizons in Carbohydrate Research and Application for Endurance Athletes.
PMID 36173597 (2022): carbohydrate, carb — Time to exhaustion, Time-trial performance, Fat oxidation (study note for endurance athletes).
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).
International society of sports nutrition position stand: nutrient timing.
PMID 28919842 (2017): carbohydrate, carb — Time to exhaustion, Time-trial performance, Fat oxidation (study note for endurance athletes).
Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations.
PMID 31181616 (2019): carbohydrate, carb — Time to exhaustion, Time-trial performance, Fat oxidation (study note for endurance athletes).
Carbohydrate intake during exercise and performance.
PMID 15212750 (2004): 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 exercise performance: the role of multiple transportable carbohydrates.
PMID 20574242 (2010): carbohydrate, carb — Time to exhaustion, Time-trial performance, Fat oxidation (study note for endurance athletes).
The use of carbohydrates during exercise as an ergogenic aid.
PMID 23846824 (2013): carbohydrate, carb — Time to exhaustion, Time-trial performance, Fat oxidation (study note for endurance athletes).
A step towards personalized sports nutrition: carbohydrate intake during exercise.
PMID 24791914 (2014): carbohydrate, carb — Time to exhaustion, Time-trial performance, Fat oxidation (study note for endurance athletes).
Effects of Energy Gel Ingestion on Blood Glucose, Lactate, and Performance Measures During Prolonged Cycling.
PMID 31977833 (2021): carbohydrate, carb — Time to exhaustion, Time-trial performance, Fat oxidation (study note for endurance athletes).
What Should I Eat before Exercise? Pre-Exercise Nutrition and the Response to Endurance Exercise: Current Prospective and Future Directions.
PMID 33198277 (2020): carbohydrate, carb — Time to exhaustion, Time-trial performance, Fat oxidation (study note for endurance athletes).
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Creatine supplementation and endurance performance: s… (PMID 37096381)
PMID 37096381 (2023): carbohydrate, carb — Time to exhaustion, Time-trial performance, Fat oxidation (study note for endurance athletes).
New Horizons in Carbohydrate Research and Application… (PMID 36173597)
PMID 36173597 (2022): carbohydrate, carb — Time to exhaustion, Time-trial performance, Fat oxidation (study note for endurance athletes).
Carbohydrate ingestion during endurance exercise impr… (PMID 21411610)
PMID 21411610 (2011): carbohydrate, carb — Time to exhaustion, Time-trial performance, Fat oxidation (study note for endurance athletes).
International society of sports nutrition position st… (PMID 28919842)
PMID 28919842 (2017): carbohydrate, carb — Time to exhaustion, Time-trial performance, Fat oxidation (study note for endurance athletes).
Nutrition and Supplement Update for the Endurance Ath… (PMID 31181616)
PMID 31181616 (2019): carbohydrate, carb — Time to exhaustion, Time-trial performance, Fat oxidation (study note for endurance athletes).