Carbohydrates and Endurance Exercise: A Narrative Review of a Food First Approach
Open accessAbstract
Carbohydrate (CHO) supplements such as bars, gels, drinks and powders have become ubiquitous as effective evidence-based CHO sources that improve endurance exercise performance. However, athletes are increasingly turning to more cost-effective ‘food-first’ approaches for CHO ingestion to improve exercise performance. Mixed CHO foods including cooked lentils, oats, honey, raisins, rice, and potatoes are all effective pre-exercise CHO food sources. Caution is advised when selecting some of these foods as a primary CHO source, as some athletes may be prone to gastrointestinal discomfort—especially regarding those foods where the quantities required for recommended CHO intake may be voluminous (e.g., potatoes). Palatability may be another barrier to the ingestion of some of these CHO-rich foods. Although most of these CHO-rich foods appear effective for exercise performance or recovery when consumed pre- and post-exercise, not all are viable to ingest during exercise due to difficulties in the quantities required, transport, and/or gastrointestinal discomfort. Raisins, bananas and honey may be particularly useful CHO foods for consumption during exercise, as they are easily transportable. Athletes should trial CHO food sources before, during and/or following training before implementation during competition.
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Co-ingesting glucose and fructose-based carbohydrates can enhance the recovery of exercise capacity.
“several studies have demonstrated that co-ingesting glucose and fructose-based carbohydrates can enhance the recovery of exercise capacity [29–32]”
From Nutritional Strategies to Improve Post-exercise Recovery and Subsequent Exercise Performance: A Narrative Review (2025) · cites this paper as [31]
Section 3 (CHO Ingestion during Exercise; page unavailable) says glucose–fructose beverages may improve endurance capacity compared with glucose alone, but discusses ingestion during exercise, not recovery. Section 4 (Post-Exercise CHO Ingestion; page unavailable) reports that a honey beverage improved performance after a two-hour recovery period versus water, and Section 3 identifies honey as containing both sugars. The review therefore supports a recovery benefit from one mixed-sugar food, but not the broader claim that several studies demonstrated a recovery benefit from glucose–fructose co-ingestion. (LLM, conf=0.84)
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- Authors
- Naderi, A., Gobbi, N., Ali, A., Berjisian, E., Hamidvand, A., Forbes, S. C., Koozehchian, M. S., Karayigit, R., & Saunders, B.
- Affiliations
- Islamic Azad University Boroujerd Branch (IR)
- Universidade de São Paulo (BR)
- Massey University (NZ)
- University of Tehran (IR)
- Shahid Beheshti University (IR)
- Brandon University (CA)
- Jacksonville State University (US)
- Faculty of Sport Sciences, Ankara University, Gölbaşı, Ankara 06830, Turkey
- Corresponding author
- Ali, Ajmol
- ORCID
- Venue
- Nutrients
- Publisher
- MDPI AG
- Published
- 2023-03-11
- Volume
- 15
- Issue
- 6
- Pages
- 1367
- ISSN
- 2072-6643 (ISSN-L)
- PMC
- PMC10054587
- OpenAlex
- W4324088766
- Cited by
- 42
- References
- 85
- Citations by year
- 2026: 14 · 2025: 19 · 2024: 7 · 2023: 2
- FWCI
- 1.36
- Type
- journal article
- Language
- en
- Open access
- gold
- doi.org
- Licence
- Locations
- Nutrients (publishedVersion, cc-by)
- PubMed Central (publishedVersion, cc-by)
- PubMed (publishedVersion)
- Funders
- Fundação de Amparo à Pesquisa do Estado de São Paulo (2016/50438-0, 2021/06836-0, 2019/07497-4)
- 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 supplementation, endurance exercise, lentil, oat, honey, raisins, rice, potato, banana, gastrointestinal discomfort, palatability, exercise performance, recovery
- MeSH terms
- Dietary Carbohydrates, Hexoses, Humans, Physical Endurance, Exercise, Athletes
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