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

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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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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: bronze
doi.org
Locations: Journal of Sports Sciences (publishedVersion)
PubMed (publishedVersion)
University of Birmingham Research Portal (University of Birmingham) (submittedVersion)
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) › 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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Nutrition for endurance sports: Marathon, triathlon, and road cycling

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