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Pre-exercise carbohydrate and fat ingestion: effects on metabolism and performance
Open accessAbstract
A key goal of pre-exercise nutritional strategies is to maximize carbohydrate stores, thereby minimizing the ergolytic effects of carbohydrate depletion. Increased dietary carbohydrate intake in the days before competition increases muscle glycogen levels and enhances exercise performance in endurance events lasting 90 min or more. Ingestion of carbohydrate 3-4 h before exercise increases liver and muscle glycogen and enhances subsequent endurance exercise performance. The effects of carbohydrate ingestion on blood glucose and free fatty acid concentrations and carbohydrate oxidation during exercise persist for at least 6 h. Although an increase in plasma insulin following carbohydrate ingestion in the hour before exercise inhibits lipolysis and liver glucose output, and can lead to transient hypoglycaemia during subsequent exercise in susceptible individuals, there is no convincing evidence that this is always associated with impaired exercise performance. However, individual experience should inform individual practice. Interventions to increase fat availability before exercise have been shown to reduce carbohydrate utilization during exercise, but do not appear to have ergogenic benefits.
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“Carbohydrate pre-fuelling (within 90 min of session commencing), particularly with high-glycaemic foods, should be avoided due to a CHO-mediated insulin secretion from pancreatic ß-cells which supresses adipose tissue lipolysis [36]”
From International Society of Sports Nutrition Position Stand: nutritional considerations for single-stage ultra-marathon training and racing (2019) · cites this paper as [36]
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Metadata
- Authors
- Hargreaves, M., Hawley, J. A., & Jeukendrup, A.
- Affiliations
- Deakin University (AU)
- RMIT University (AU)
- University of Birmingham (GB)
- Venue
- Journal of Sports Sciences
- Publisher
- Informa UK Limited
- Published
- 2004-01
- Volume
- 22
- Issue
- 1
- Pages
- 31-38
- ISSN
- 0264-0414 (ISSN-L)
- 1466-447X
- OpenAlex
- W2150585142
- Cited by
- 178
- References
- 90
- Citations by year
- 2026: 2 · 2025: 7 · 2024: 6 · 2023: 8 · 2022: 4 · 2021: 13 · 2020: 8 · 2019: 7 · 2018: 9 · 2017: 3 · 2016: 7 · 2015: 10 · 2014: 10 · 2013: 14 · 2012: 16
- FWCI
- 1.58
- Type
- journal article
- Language
- en
- Open access
- green
- figshare.com
- Licence
- cc-by
- Locations
- Journal of Sports Sciences (publishedVersion)
- PubMed (publishedVersion)
- RMIT Research Repository (RMIT University Library) (submittedVersion)
- Figshare (submittedVersion, cc-by)
- Topics
- Health Sciences › Nursing › Nutrition and Dietetics › Muscle metabolism and nutrition
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Health Sciences › Medicine › Physiology (medical) › Cardiovascular and exercise physiology
- Keywords
- pre-exercise nutrition, carbohydrate intake, dietary fat intake, muscle glycogen, liver glycogen, endurance exercise performance, carbohydrate oxidation, free fatty acids, blood glucose, plasma insulin, lipolysis, hypoglycemia, ergogenic aids
- MeSH terms
- Dietary Carbohydrates, Dietary Fats, Energy Metabolism, Glycogen, Humans, Nutritional Physiological Phenomena, Physical Endurance, Time Factors
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