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Cited by 388Muscle metabolism and nutritionSports Performance and TrainingThermoregulation and physiological responses

Nutrition for endurance sports: Marathon, triathlon, and road cycling

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Jeukendrup, Asker E.·2011·Journal of Sports Sciences
DOI 10.1080/02640414.2011.610348
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Abstract

Endurance sports are increasing in popularity and athletes at all levels are looking for ways to optimize their performance by training and nutrition. For endurance exercise lasting 30 min or more, the most likely contributors to fatigue are dehydration and carbohydrate depletion, whereas gastrointestinal problems, hyperthermia, and hyponatraemia can reduce endurance exercise performance and are potentially health threatening, especially in longer events (>4 h). Although high muscle glycogen concentrations at the start may be beneficial for endurance exercise, this does not necessarily have to be achieved by the traditional supercompensation protocol. An individualized nutritional strategy can be developed that aims to deliver carbohydrate to the working muscle at a rate that is dependent on the absolute exercise intensity as well as the duration of the event. Endurance athletes should attempt to minimize dehydration and limit body mass losses through sweating to 2-3% of body mass. Gastrointestinal problems occur frequently, especially in long-distance races. Problems seem to be highly individual and perhaps genetically determined but may also be related to the intake of highly concentrated carbohydrate solutions, hyperosmotic drinks, as well as the intake of fibre, fat, and protein. Hyponatraemia has occasionally been reported, especially among slower competitors with very high intakes of water or other low sodium drinks. Here I provide a comprehensive overview of recent research findings and suggest several new guidelines for the endurance athlete on the basis of this. These guidelines are more detailed and allow a more individualized approach.

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  • A sufficient amount of carbohydrates should be ingested to ensure the recovery of glycogen stores; this may vary between 5 and 12 g/kg body weight/day depending on the athlete and the physical activity performed.

    “A sufficient amount of carbohydrates should be ingested to ensure the recovery of glycogen stores; this may vary between 5 and 12 g/kg body weight/day depending on the athlete and the physical activity performed [5,58].”

    From Nutrition-Related Adverse Outcomes in Endurance Sports Competitions: A Review of Incidence and Practical Recommendations (2020) · cites this paper as [5]

  • A high exogenous CHO availability during exercise (78-90 g/h, approximately) facilitates performance through the sparing of hepatic glycogen, avoiding potential hypoglycemia, and through the maintenance of a high CHO oxidation rate, which enables a higher exercise intensity.

    “A high exogenous CHO availability during exercise (78–90 g/h, approximately) [4,5] facilitates performance through the sparing of hepatic glycogen, avoiding potential hypoglycemia, as well as through the maintenance of a high CHO oxidation rate, which enables a higher exercise intensity [6].”

    From Carbohydrate Availability and Physical Performance: Physiological Overview and Practical Recommendations (2019) · cites this paper as [4]

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2 of the 62 references couldn’t be matched to a known paper.

Research works printed but not linked: 2

  1. Øktedalen, O., Lunde, O. C., Opstad, P. K., Aabakken, L., & Kvernebo, K. (1992). Changes in gastro-intestinal mucose after long-distance running. Scandinavian Journal of Gastroenterology, 27, 270-274.
  2. Stellingwerff, T., & Jeukendrup, A. E. (2011). Authors' reply to Viewpoint by Joyner et al. entitled ''The Two-Hour Marathon: Who and When?'' Journal of Applied Physiology, 110, 278-293.

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Authors
Jeukendrup, A. E.
Affiliations
University of Birmingham (GB)
Corresponding author
Jeukendrup, Asker E.
Venue
Journal of Sports Sciences
Publisher
Informa UK Limited
Published
2011-01
Volume
29
Issue
sup1
Pages
S91-9
ISSN
  • 0264-0414 (ISSN-L)
  • 1466-447X
DOI
10.1080/02640414.2011.610348
OpenAlex
W2140687405
Cited by
388
References
62
Citations by year
2026: 16 · 2025: 27 · 2024: 28 · 2023: 30 · 2022: 27 · 2021: 27 · 2020: 29 · 2019: 33 · 2018: 38 · 2017: 21 · 2016: 27 · 2015: 20 · 2014: 30 · 2013: 25 · 2012: 9
FWCI
9.90
Type
journal article
Language
en
Open access
Locations
  • Journal of Sports Sciences (publishedVersion)
  • PubMed (publishedVersion)
  • University of Birmingham Research Portal (University of Birmingham) (submittedVersion)
Topics
  • Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
  • Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
  • Health Sciences › Medicine › Physiology › Thermoregulation and physiological responses
Keywords
marathon running, triathlon, road cycling, dehydration, carbohydrate depletion, gastrointestinal problems, hyperthermia, hyponatremia, muscle glycogen, supercompensation, carbohydrate intake, sweat loss
MeSH terms
Energy Intake, Dehydration, Diet, Dietary Carbohydrates, Fatigue, Gastrointestinal Diseases, Glycogen, Humans, Nutritional Requirements, Nutritional Status, Physical Endurance, Sports, Sweat, Sweating, Weight Loss, Guidelines as Topic, Muscle, Skeletal, Muscle Fatigue, Athletic Performance

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