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Cited by 23Muscle metabolism and nutritionSports Performance and TrainingCardiovascular and exercise physiology

The New Carbohydrate Intake Recommendations

Jeukendrup, Asker·2013·Nestlé Nutrition Institute Workshop Series
DOI 10.1159/000345820
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Abstract

Carbohydrate intake during prolonged exercise has been shown to increase endurance capacity and improve performance. Until recently, the advice was to ingest 30-60 g of carbohydrate per hour. The upper limit was based on studies that demonstrated that intakes greater than 60-70 g/h would not result in greater exogenous carbohydrate oxidation rates. The lower limit was an estimated guess of the minimum amount of carbohydrate required for ergogenic effects. In addition, the advice was independent of the type, the duration or the intensity of the activity as well as the level of athlete. Since 2004, significant advances in the understanding of the effects of carbohydrate intake during exercise have made it possible to be much more prescriptive and individual with the advice. Studies revealed that oxidation rates can reach much higher values (up to 105 g/h) when multiple transportable carbohydrates are ingested (i.e. glucose:fructose). It has also been observed that carbohydrate ingested during shorter higher intensity exercise (1 h, 80%VO2max) can improve performance, although mechanisms are distinctly different. These findings resulted in new recommendations that are dependent on the duration and intensity of exercise and not only specify the quantity of carbohydrate to be ingested but also the type.

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  • The benefits of carbohydrate ingestion during exercise are generally recognized.

    “Although the benefits of carbohydrate ingestion during exercise are generally recognized [38–41], carbohydrate supplementation during exercise may not have only positive effects.”

    From Periodized Nutrition for Athletes (2017) · cites this paper as [38]

  • In longer events, ingesting carbohydrates and increasing exogenous carbohydrate oxidation improves endurance performance in most events.

    “In longer events, it is clear that ingesting carbohydrates and increasing exogenous carbohydrate oxidation will result in improved endurance performance in most events [38–41, 68].”

    From Periodized Nutrition for Athletes (2017) · cites this paper as [38]

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Authors
Jeukendrup, A.
Affiliations
University of Birmingham (GB)
Corresponding author
Jeukendrup, Asker
Venue
Nestlé Nutrition Institute Workshop Series
Publisher
S. Karger AG
Published
2013
Volume
75
Pages
63-71
ISSN
  • 1664-2147 (ISSN-L)
  • 1664-2155
DOI
10.1159/000345820
OpenAlex
W1598413690
Cited by
23
References
27
Citations by year
2026: 1 · 2025: 2 · 2024: 2 · 2022: 1 · 2020: 2 · 2017: 6 · 2016: 2 · 2015: 4 · 2014: 3
FWCI
33.77
Type
conference paper
Language
en
Open access
closed
Licence
Locations
  • Nestlé Nutrition Institute Workshop series (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, carbohydrate oxidation, glucose/fructose ratio, carbohydrate supplementation, exercise performance, personalized nutrition, exercise intensity and duration, ergogenic aids
MeSH terms
Absorption, Biological Transport, Dietary Carbohydrates, Dose-Response Relationship, Drug, Fructose, Glucose, Humans, Oxidation-Reduction, Physical Endurance, Exercise, Guidelines as Topic, Gastrointestinal Tract, Recommended Dietary Allowances

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