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Cited by 184Muscle metabolism and nutritionSports Performance and TrainingCardiovascular and exercise physiology

Timing and method of increased carbohydrate intake to cope with heavy training, competition and recovery

Coyle, Edward F.·1991·Journal of Sports Sciences
DOI 10.1080/02640419108729865
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Abstract

Based upon the fact that fatigue during intense prolonged exercise is commonly due to depletion of muscle and liver glycogen which limits both training and competitive performance, this paper has proposed extraordinary dietary practices which generally advocate high carbohydrate intake at all times before, during and after exercise. The simple goal is to have as much carbohydrate in the body as possible during the latter stages of prolonged intense exercise when the ability for intense exercise usually becomes limiting to performance. This theory is put into practice by recommending that carbohydrate intake after exhaustive exercise should average 50 g per 2 h of mostly moderate and high glycaemic carbohydrate foods. The aim should be to ingest a total of about 600 g in 24 h. Carbohydrate intake should not be avoided during the 4 h period before exercise and in fact it is best to eat at least 200 g during this time. When possible, carbohydrate should be ingested during exercise, generally in the form of solutions containing glucose/sucrose/maltodextrins, at a rate of 30-60 g h-1. Emphasis has been placed upon eating the optimal amount and best type of carbohydrate at the proper times because these practices demand a large amount of food. When diet is not carefully planned according to these guidelines, endurance athletes tend to consume too little carbohydrate because they become satiated with high fat in their diet and they go through periods in the day when recovery of glycogen stores is suboptimal and thus precious time is wasted.

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Crossref · 10.1080/02640419108729865

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  • With a mean glycogen storage rate of 5-6 mmol/kg w.w./h, 20-24 h of recovery are normally required for normalization of muscle glycogen levels following extreme exercise depletion.

    “Nevertheless, with a mean glycogen storage rate of 5-6 mmol/kg w.w./h, 20-24 h of recovery are normally required for normalization of muscle glycogen levels following extreme exercise depletion (30).”

    From Postexercise muscle glycogen resynthesis in humans. (2017) · cites this paper as [30]

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Authors
Coyle, E. F.
Affiliations
The University of Texas at Austin (US)
Corresponding author
Coyle, Edward F.
ORCID
Coyle, Edward F.
Venue
Journal of Sports Sciences
Publisher
Informa UK Limited
Published
1991-06
Volume
9
Issue
sup1
Pages
29-52
ISSN
  • 0264-0414 (ISSN-L)
  • 1466-447X
DOI
10.1080/02640419108729865
OpenAlex
W2072354920
Cited by
184
References
85
Citations by year
2026: 1 · 2025: 1 · 2024: 2 · 2023: 3 · 2022: 5 · 2021: 3 · 2020: 6 · 2019: 7 · 2018: 12 · 2017: 2 · 2016: 9 · 2015: 8 · 2014: 1 · 2013: 4 · 2012: 4
FWCI
1.92
Type
journal article
Language
en
Open access
closed
Locations
  • Journal of Sports Sciences (publishedVersion)
  • PubMed (publishedVersion)
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 › Complementary and alternative medicine › Cardiovascular and exercise physiology
Keywords
carbohydrate intake, endurance exercise, glycogen depletion, carbohydrate loading, post-exercise recovery, maltodextrin, diet planning, endurance athletes
MeSH terms
Competitive Behavior, Dietary Carbohydrates, Humans, Physical Education and Training, Physical Endurance, Task Performance and Analysis, Time Factors, Exercise

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