Carbohydrate ingestion during exercise of relatively short duration and high intensity

Intermittent high intensity exercise and carbohydrate ingestion Carbohydrate ingestion during intermittent high intensity or prolonged (>90 min) sub-maximal exercise can: increase exercise capacity; improve exercise performance; postpone fatigue. The intake of very small amounts of carbohydrates or carbohydrate mouth rinsing (for example with a 6% maltodextrin solution) may improve exercise performance by 2-3% when the […]

Hydration before endurance sports

Dehydration and endurance sports In endurance sports, like Ironman, open water swimming, road cycling, marathon, or cross-country skiing,┬áthe most likely contributors to fatigue are dehydration and carbohydrate (especially liver and muscle glycogen) depletion. Pre-hydration Due to sweat loss needed to dissipate the heat generated during exercise, dehydration can compromise exercise performance. It is important to […]

Endurance sports and nutrition

What are endurance sports? In the last years endurance sports, defined in the PASSCLAIM document of the European Commission as those lasting 30 min or more, are increasing in popularity and competitions as half marathons, marathons, even ultramarathons, half Ironmans, or Ironman competitions attract more and more people. They are competitions which can last hours, […]

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