Carbohydrate consumption in sport: The latest research
Triathlon is a sport that tests the physical and mental limits of any athlete.
It combines three disciplines – swimming, cycling and running – that require a huge amount of energy in each session and competition.
To stay in the elite, or simply to perform better on a day-to-day basis, there is one element that stands out as the great energy ally: carbohydrates.
In this article by our contributor Crown Sport Nutrition They provide us with an in-depth analysis of carbohydrate consumption during exercise.
Why are carbohydrates key?
Carbohydrates are the main source of energy when our body faces intense efforts.
Especially In high intensity sessions, the body uses glycogen (the way we store carbohydrates) as quality fuel for our muscles. When these glycogen stores are depleted (depleted), our ability to perform on the run, bike or even swim drops significantly.
Therefore, from those who are starting out in this sport to athletes who can aspire to major events such as HOMBRE DE HIERRO or other long distance competitions, it is recommended to pay close attention to carbohydrate intake.
Taking enough of them before and during exercise (depending on the intensity and duration) can make the difference between a session that feels great or a real torture for the body.
New research on carbohydrate intake
For years, the Classic guides recommended ingesting around 60 grams of carbohydrates every hour of exercise. This figure was based on the assumption that cellular transporters for glucose had a limit.
However, subsequent research (1,2) has shown that by combining different types of sugars (e.g. glucose and fructose) that use different transport pathways, the assimilation capacity increases.
Following these findings, the recommendations began to rise up to 90 g/h carbohydrates in tests lasting more than two hours, to maintain a balance between the benefit of having sufficient “fuel” and the possibility of suffering gastrointestinal discomfort (3).
But science has not stood still. In recent years, more studies have been carried out that have shown how Some elite cyclists can ingest up to 120 g/h or even surpass them.
Proposals for iCurrent research They point out that, in extreme events such as a long-distance trail, consuming such a high amount can reduce subsequent fatigue compared to consuming 60 or 90 g/h (4,5).
This 120 g/h trend has become so popular that many recreational athletes try to imitate the elite model to “give it their all” in their next race or training session. However, it is worth stopping to think about whether we really need that amount or whether it is preferable to adjust consumption to our characteristics and the type of effort.
Fixed amount or adjusted to the athlete?
Not all athletes and not all training sessions are the same. In fact, one of the most determining factors when planning carbohydrate consumption is the duration and intensity of exercise.
At lower intensity, the body relies more on fats as a source of energy; while, in efforts above the anaerobic threshold, the dependence on carbohydrates increases. Therefore, a light session (at 50% of your VO2max) may not require the same intake as a high-demand interval session.
Along the same lines, we must look at the duration. If your event or If training exceeds 90 minutes at high intensity, it makes sense to consider intakes close to 90 g/h.
For shorter workouts, even at high intensity, less may be enough, as your body's glycogen stores (plus some light carbohydrate intake) may be sufficient.
A study recently published in the journal Sports Medicine shows that the greater the training load –assessed through parameters such as Training Stress Score, the kilojoules of mechanical work performed or the combination of perceived effort and total time–, the greater the need for carbohydrates (6).
In other words, intake should go hand in hand with load, not be a universal standard for all training.
In addition to intensity and duration, there are other individual characteristics.
Until recently, carbohydrate recommendations were given in absolute values (e.g., 90 g/h for everyone). However, new work indicates that athletes with a higher body weight may oxidize more carbohydrates even at the same relative intensity (7,8).
A “heavy” cyclist riding at 180 watts (close to his lactate threshold) may have the capacity to use more carbohydrates than a “light” cyclist riding at 150 watts, even if both are pedaling at 95% of their personal threshold.
These data raise the need to reconsider whether we should offer general recommendations or recommendations tailored to the weight and absolute power of each individual.
Training strategies and metabolism
As a triathlete, it is also important to train your carbohydrate tolerance.
Drinking large amounts of isotonic drink, use fast absorbing gels or consume energy bars during high-duration training sessions it can be very useful.
But if you haven't practiced it, your stomach can rebel and cause you problems. The famous "“stomach training” It consists of trying different products and quantities until you find the optimal point at which you tolerate the intake without discomfort.
Another strategy for moderate duration tests (less than 60 minutes) is simple mouthwash with carbohydrates.
Even if you don't put that glucose into the bloodstream, there are studies that suggest that you can improve performance by "tricking" the brain into thinking that carbohydrates are on the way. This can be useful in sprints, short time trials or fast series.
On the other hand, we must not forget that there are stages of the season in which, perhaps, you do not need large amounts of carbohydrates because your training is easier or you are in a low-load phase.
It's interesting to periodize your diet, just like you do with your training plans. That way, you use high carbohydrate availability strategies when the intensity or duration of the session really requires it.
HYPER (1:0,8) LINE: Crown Sport Nutrition's bet
Based on all this scientific evidence, Crown Sport Nutrition has developed the product line hyper(1:0,8), designed to optimize carbohydrate availability during exercise without sacrificing digestive comfort.
These products have received awards for “best product” and “best niche product” at the ESSNAwards 2023, in recognition of their quality and effectiveness in meeting the energy needs so specific to sports practice.
The Hyper(1:0,8) formula is designed to meet the latest advances in dual carbohydrate transport while minimizing the risk of gastric discomfort.
For those looking to push their carbohydrate intake a little further in long-distance races, having a drink or gel that mixes different types of sugars can be the difference between maintaining power in the last hour of the race or running out of energy.
Pedro Valenzuela's final recommendations
El investigador Peter Valenzuela, from the Physiology Unit of the University of Alcalá and the Performance Control Unit of the Sports Medicine Centre (AEPSAD, CAR of Madrid), highlights several important points:
- It is not “coffee for everyone”
The 120 g/h intake, popularised by elite cyclists, is not appropriate for everyone who practices sports. Although studies show benefits, it is worth evaluating individual tolerance and the actual intensity of the exercise. - Adjust according to weight and power
Both your weight and your power in watts (when you pedal) or your running speed in a session can determine the amount of carbohydrates you need. An athlete who moves more watts may require more carbohydrates than another who works at a lower absolute power. - Evaluate duration and intensity
An exercise lasting less than 60 minutes is not the same as one lasting more than two hours. In the former, even at high intensity, the strategy can be lighter. In the latter, especially if it is demanding, you could increase the intake up to 90 g/h or consider going up to even higher figures if your tolerance allows it. - Train your intestine
To assimilate large doses of carbohydrates without discomfort, it is key to practice during training. Introduce these gels, bars or drinks gradually, so that your digestive system gets used to them. - Use proven products
The Hyper(1:0,8) line of Crown Sport Nutrition stands out for its focus on the combination of sugars and its recognition in international awards. Relying on quality products helps to avoid unpleasant surprises in the competition. - listen to your body
Although it may sound like a cliché, each person is unique. Science gives us general guidelines, but individualizing the dietary strategy is essential for performance.
In short, the key message is that carbohydrate intake during sports practice is essential for a triathlete looking to perform at their best, but you must modulate these quantities according to your profile and your objectives.
Conclusions
The rise of recommendations of 90 to 120 grams of carbohydrates per hour does not mean that all triathletes should rigidly adhere to that figure.
On the contrary, they should be adapted to factors such as the duration of the exercise, the power generated in absolute terms, digestive tolerance and body weight.
In short, easy training sessions or races, intake can be much lower, while in an Ironman or in events that last well over two hours and are contested at high intensity, it is advisable to explore higher ranges.
Remember that to ingest and assimilate effectively, you need stomach training.
Try different strategies during your key sessions, experiment with different types of carbohydrates, and be sure to assess how you feel. While science offers guidelines, individual response varies greatly.
