Today’s podcast is on how much carbohydrate do you need for endurance episode. I hope you enjoy!
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In this episode of the Endurance Science podcast, I dig deep into the complex role of carbohydrates in enhancing endurance performance.
We discuss how carbohydrates are stored in the body, the physiological mechanisms behind their utilization during exercise, and the varying recommendations for carbohydrate intake based on exercise duration and intensity. The conversation highlights the importance of both muscle and liver glycogen, the impact of carbohydrate ingestion on performance, and the emerging research on carbohydrate mouth rinsing.
Carbohydrates improve endurance performance through various mechanisms.
Muscle glycogen is primarily stored in muscles, while liver glycogen helps maintain blood glucose levels.
Carbohydrate ingestion during exercise can spare muscle glycogen and prevent hypoglycemia.
The cephalic response to carbohydrate can enhance performance even without ingestion.
10 grams of carbohydrate per hour can be sufficient for maintaining blood glucose during exercise.
Individual responses to carbohydrate intake can vary significantly among athletes.
Carbohydrate mouth rinsing may provide performance benefits without actual ingestion.
Breakfast is crucial for maintaining liver glycogen levels before exercise.
Carbohydrate needs differ based on the duration and intensity of the activity.
Future research should focus on individual carbohydrate requirements for endurance athletes.
References:
https://journals.physiology.org/doi/full/10.1152/japplphysiol.00861.2025
https://journals.humankinetics.com/view/journals/ijspp/21/2/article-p258.xml
https://journals.physiology.org/doi/full/10.1152/japplphysiol.91394.2008
