Enhanced Endurance Performance by Periodization of Carbohydrate Intake: “Sleep Low” Strategy
Open accessAbstract
PURPOSE: We investigated the effect of a chronic dietary periodization strategy on endurance performance in trained athletes. METHODS: Twenty-one triathletes (V˙O2max: 58.7 ± 5.7 mL·min(-1)·kg(-1)) were divided into two groups: a "sleep-low" (SL) (n = 11) and a control (CON) group (n = 10) consumed the same daily carbohydrate (CHO) intake (6 g·kg(-1)·d(-1)) but with different timing over the day to manipulate CHO availability before and after training sessions. The SL strategy consisted of a 3-wk training-diet intervention comprising three blocks of diet-exercise manipulations: 1) "train-high" interval training sessions in the evening with high-CHO availability, 2) overnight CHO restriction ("sleeping-low"), and 3) "train-low" sessions with low endogenous and exogenous CHO availability. The CON group followed the same training program but with high CHO availability throughout training sessions (no CHO restriction overnight, training sessions with exogenous CHO provision). RESULTS: There was a significant improvement in delta efficiency during submaximal cycling for SL versus CON (CON, +1.4% ± 9.3%; SL, +11% ± 15%, P < 0.05). SL also improved supramaximal cycling to exhaustion at 150% of peak aerobic power (CON, +1.63% ± 12.4%; SL, +12.5% ± 19.0%; P = 0.06) and 10-km running performance (CON, -0.10% ± 2.03%; SL, -2.9% ± 2.15%; P < 0.05). Fat mass was decreased in SL (CON, -2.6 ± 7.4; SL, -8.5% ± 7.4% before; P < 0.01), but not lean mass (CON, -0.22 ± 1.0; SL, -0.16% ± 1.7% PRE). CONCLUSION: Short-term periodization of dietary CHO availability around selected training sessions promoted significant improvements in submaximal cycling economy, as well as supramaximal cycling capacity and 10-km running time in trained endurance athletes.
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1-3 weeks of sleep-low training in elite triathletes and cyclists improves cycling efficiency (3.1%) compared with traditional train-high approaches.
“Marquet et al. [40, 41] observed that 1–3 weeks of sleep-low training in elite triathletes and cyclists improves cycling efficiency (3.1%), 20 km cycling time-trial performance (3.2%) and 10 km running performance (2.9%) compared with traditional train-high approaches.”
From Fuel for the Work Required: A Theoretical Framework for Carbohydrate Periodization and the Glycogen Threshold Hypothesis (2018) · cites this paper as [40]
The Training protocol and Subjects sections describe a three-week intervention in endurance-trained triathletes, and the Discussion reports improved cycling efficiency only in the sleep-low group. The paper does not report a 3.1% improvement: its reported change in submaximal cycling delta efficiency is +11% in the sleep-low group versus +1.4% in controls. This source alone also does not establish the claim’s one-week duration or cyclist population. (LLM, conf=0.88)
Experimental — accuracy not yet measured1-3 weeks of sleep-low training in elite triathletes and cyclists improves 20 km cycling time-trial performance (3.2%) compared with traditional train-high approaches.
“Marquet et al. [40, 41] observed that 1–3 weeks of sleep-low training in elite triathletes and cyclists improves cycling efficiency (3.1%), 20 km cycling time-trial performance (3.2%) and 10 km running performance (2.9%) compared with traditional train-high approaches.”
From Fuel for the Work Required: A Theoretical Framework for Carbohydrate Periodization and the Glycogen Threshold Hypothesis (2018) · cites this paper as [40]
The Introduction and Training protocol describe a three-week sleep-low intervention in endurance-trained triathletes, with a high-carbohydrate control group. The Simulation of triathlon race section describes fixed-intensity cycling followed by a 10 km running time trial—not a 20 km cycling time trial—and the reported improvement is in running performance. This paper therefore does not support the attributed 3.2% cycling time-trial improvement or the inclusion of cyclists as participants. (LLM, conf=0.86)
Experimental — accuracy not yet measured1-3 weeks of sleep-low training in elite triathletes and cyclists improves 10 km running performance (2.9%) compared with traditional train-high approaches.
“Marquet et al. [40, 41] observed that 1–3 weeks of sleep-low training in elite triathletes and cyclists improves cycling efficiency (3.1%), 20 km cycling time-trial performance (3.2%) and 10 km running performance (2.9%) compared with traditional train-high approaches.”
From Fuel for the Work Required: A Theoretical Framework for Carbohydrate Periodization and the Glycogen Threshold Hypothesis (2018) · cites this paper as [40]
The 10 km running-performance results report a 2.9% improvement after the sleep-low intervention, versus no change in controls. The Subjects and Training protocol sections specify endurance-trained male triathletes and a three-week intervention; this paper does not establish the running result for a one-week intervention, elite athletes, or cyclists as a separate study population. (LLM, conf=0.87)
Experimental — accuracy not yet measuredStudies demonstrating beneficial effects on cell signalling and performance adaptations have completely restricted CHO after the evening training session and after subjects were fed a protein-only meal or beverage.
“However, it is noteworthy that studies demonstrating beneficial effects on cell signalling [38] and performance adaptations [40, 41] have completely restricted CHO after the evening training session and after subjects were fed a protein-only meal or beverage.”
From Fuel for the Work Required: A Theoretical Framework for Carbohydrate Periodization and the Glycogen Threshold Hypothesis (2018) · cites this paper as [40]
Even in the absence of post-exercise CHO intake, glycogen synthesis occurs at rates of 1-2 mmol/kg wet weight of muscle/h through gluconeogenesis, or, particularly in the case of high-intensity exercise, lactate.
“Indeed, even in the absence of post-exercise CHO intake, glycogen synthesis occurs at rates of 1-2 mmol/kg wet weight (w.w.) of muscle/h through gluconeogenesis (63), or, particularly in the case of high-intensity exercise, lactate (44).”
From Postexercise muscle glycogen resynthesis in humans. (2017) · cites this paper as [63]
The Introduction discusses withholding carbohydrate after exercise, and the Discussion discusses training with reduced glycogen, but neither gives a post-exercise glycogen-synthesis rate or identifies lactate as its source. Searches for glycogen resynthesis, lactate conversion, and the stated rate found no passage addressing that mechanism. (LLM, conf=0.76)
Experimental — accuracy not yet measured
Improvements in supramaximal cycling time to exhaustion were reported with sleep low but not control.
“Interestingly, the authors also reported improvements in supramaximal cycling time to exhaustion with sleep low but not control.”
From Periodized Nutrition for Athletes (2017) · cites this paper as [62]
In a follow-up study, 10-km running performance increased after 3 weeks in the sleep-low group but not in the control group.
“The authors found a small but significant effect on performance as 10-km running performance increased after 3 weeks in the ‘sleep-low’ group but not in the control group.”
From Periodized Nutrition for Athletes (2017) · cites this paper as [62]
Integrating the sleep-low strategy three times a week during a three-week training intervention (nine occurrences) was associated with improved endurance performance in well-trained subjects (+3% during a 10 km running trial).
“Recently, we [15] reported that integrating SL strategy, three times a week, during a three-week training intervention (i.e., nine occurrences of the sequence) was associated with an improved endurance performance in well-trained subjects (+3% during a 10 km running trial), coupled with an increase in submaximal cycling efficiency.”
From Periodization of carbohydrate intake: short-term effect on performance (2016) · cites this paper as [15]
The three-week sleep-low intervention was coupled with an increase in submaximal cycling efficiency.
“Recently, we [15] reported that integrating SL strategy, three times a week, during a three-week training intervention (i.e., nine occurrences of the sequence) was associated with an improved endurance performance in well-trained subjects (+3% during a 10 km running trial), coupled with an increase in submaximal cycling efficiency.”
From Periodization of carbohydrate intake: short-term effect on performance (2016) · cites this paper as [15]
Implementing the sleep-low strategy for one week improved performance by the same magnitude previously seen in a three-week intervention.
“Implementing the “sleep-low” strategy for one week improved performance by the same magnitude previously seen in a three-week intervention, without any significant changes in selected markers of metabolism.”
From Periodization of carbohydrate intake: short-term effect on performance (2016) · cites this paper as [15]
The performance improvements achieved by the three-week sleep-low program were associated with a decrease in body fat (−1.05%).
“Furthermore, the performance improvements achieved by the SL program were associated with a decrease in body fat (−1.05%) [15] without any negative impact on immune function or sleep quality [16].”
From Periodization of carbohydrate intake: short-term effect on performance (2016) · cites this paper as [15]
A control group undertaking the same training program with similar total energy and CHO intake, normally distributed over the day, failed to improve performance.
“A control group, who undertook the same training program with a similar total intake of energy and CHO, but normally distributed over the day, failed to improve performance.”
From Periodization of carbohydrate intake: short-term effect on performance (2016) · cites this paper as [15]
The sleep-low strategy allows athletes to perform high intensity training sessions supported by high CHO availability while enhancing metabolic adaptation associated with low glycogen availability.
“The “sleep-low” (SL) strategy represents one such sequence of periodized CHO availability, which allows athletes to perform high intensity training sessions supported by high CHO availability while enhancing metabolic adaptation associated with low glycogen availability [14,15,16,17].”
From Periodization of carbohydrate intake: short-term effect on performance (2016) · cites this paper as [15]
The lack of any effect of the SL strategy on substrate oxidation is similar to the findings of the authors' first study using a three-week SL strategy.
“The lack of any effect of the SL strategy on substrate oxidation is similar to the findings of our first study using a three-week SL strategy [15], but contrasts with the observations from previous studies on training with low glycogen availability.”
From Periodization of carbohydrate intake: short-term effect on performance (2016) · cites this paper as [15]
The improvement in performance after one week of SL training is similar in magnitude to that observed previously after three weeks of SL training.
“This improvement is similar in magnitude to that observed previously after three weeks of SL training [15].”
From Periodization of carbohydrate intake: short-term effect on performance (2016) · cites this paper as [15]
Subelite endurance athletes performed better after 3 weeks of training with strategic manipulations of carbohydrate availability.
“although subelite endurance athletes performed better after undertaking 3 weeks of training with strategic manipulations of CHO availability (Marquet et al., 2016)”
From Contemporary Nutrition Strategies to Optimize Performance in Distance Runners and Race Walkers (2019) · cites this paper as Marquet et al., 2016
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- Authors
- MARQUET, L.-A., BRISSWALTER, J., LOUIS, J., TIOLLIER, E., BURKE, L. M., HAWLEY, J. A., & HAUSSWIRTH, C.
- Affiliations
- Laboratoire Motricité Humaine Éducation Sport Santé (FR)
- Venue
- Medicine & Science in Sports & Exercise
- Published
- 2016-04
- Volume
- 48
- Issue
- 4
- Pages
- 663-672
- ISSN
- 0195-9131 (ISSN-L)
- OpenAlex
- W2409908568
- Cited by
- 134
- References
- 36
- Citations by year
- 2026: 4 · 2025: 7 · 2024: 11 · 2023: 5 · 2022: 10 · 2021: 14 · 2020: 19 · 2019: 20 · 2018: 23 · 2017: 11 · 2016: 10
- FWCI
- 25.96
- Type
- journal article
- Language
- en
- Open access
- bronze
- doi.org
- Locations
- Medicine & Science in Sports & Exercise (publishedVersion)
- PubMed (publishedVersion)
- Liverpool John Moores University (acceptedVersion)
- Research Bank (Australian Catholic University) (submittedVersion)
- Topics
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
- Health Sciences › Medicine › Complementary and alternative medicine › Cardiovascular and exercise physiology
- Keywords
- carbohydrate availability, endurance performance, triathletes, carbohydrate restriction, cycling economy, fat mass, trained athletes, interval training
- MeSH terms
- Adult, Bicycling, Body Composition, Diet, Dietary Carbohydrates, Exercise Test, Feeding Behavior, Humans, Male, Periodicity, Physical Endurance, Running, Athletes, Meals, Sports Nutritional Physiological Phenomena
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