PMID: 11897884Mar 19, 2002Paper

Pre-exercise nutritional strategies: effects on metabolism and performance

Canadian Journal of Applied Physiology = Revue Canadienne De Physiologie Appliquée
Mark Hargreaves

Abstract

The goals of pre-exercise nutritional strategies are to optimise the availability of carbohydrate (CHO) and fluid. Ingestion of CHO 3-4 hr prior to exercise can increase liver and muscle glycogen stores and has been associated with enhanced endurance exercise performance. The metabolic effects of CHO ingestion persist for at least 6 hr. Although an increase in plasma insulin following CHO ingestion in the hour prior to exercise inhibits lipolysis and liver glucose output, and can lead to transient hypoglycemia during subsequent exercise, there is no convincing evidence that this is always associated with impaired exercise performance. Having said that, individual experience should inform individual practice. Interventions to increase plasma FFA availability prior to exercise have been shown to reduce CHO utilisation during exercise, but do not appear to have major ergogenic benefits. It is more difficult to hyperhydrate prior to exercise and although there has been interest in glycerol ingestion, to date research results have been equivocal. At the very least, athletes should ensure euhydration prior to exercise.

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Citations

Oct 22, 2011·Journal of the International Society of Sports Nutrition·Athanasios Z JamurtasYiannis Koutedakis
Feb 8, 2016·Journal of Visceral Surgery·B Le RoyK Slim
Sep 5, 2014·British Journal of Sports Medicine·Gary SlaterAllan Hahn
Feb 24, 2015·Anesthesiology Clinics·Francesco Carli, Celena Scheede-Bergdahl
Jan 16, 2007·Medicine and Science in Sports and Exercise·Gary J SlaterAllan G Hahn
Jan 6, 2006·Medicine and Science in Sports and Exercise·Gary J SlaterAllan G Hahn
Dec 9, 2004·Current Opinion in Clinical Nutrition and Metabolic Care·Franco Carli, Gerald S Zavorsky
Jan 1, 2021·Journal of Science and Medicine in Sport·Caio E G ReisTeresa H M da Costa

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