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Nutrition for endurance sports: Marathon, triathlon, and road cycling
Open accessAbstract
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 [5,58].”
From Nutrition-Related Adverse Outcomes in Endurance Sports Competitions: A Review of Incidence and Practical Recommendations (2020) · cites this paper as [5]
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“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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Metadata
- 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
- 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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