CONSISTENT MODERATE CHO INGESTION BEST FOR PERFORMANCE
McConell, G., Kloot, K., Hargreaves, M. (1996). Effect of timing of carbohydrate ingestion on endurance exercise performance. Medicine and Science in Sports and Exercise, 28, 1300-1304.
The effect of carbohydrate (CHO) ingested throughout exercise was compared to CHO ingested late in exercise. Men (N = 8) cycled for two hours at 70% VO2peak. That was followed immediately by a 15-minute performance ride. A 7% CHO solution, a placebo (control), or a placebo for 90 minutes and then a 21% CHO solution were the ingestion treatments.
The best indexes at the start of the 15-minute ride resulted from the continuous 7% CHO regimen. Seven of eight Ss performed best in the 7% condition. Some indexes were no different between the 21% CHO and placebo conditions.
CHO ingestion late in exercise did not improve subsequent performance whereas continuous ingestion of CHO did.
Implication. CHO ingestion spread across exercise at a 7% concentration has a positive effect on subsequence performance.
Return to Table of Contents for this issue.