Introduction
High carbohydrate intake to improve performance has been tested with elite and professional athletes for several years. 6 years ago, for example, an attempt was made with Julián Sanz to win the World Championship, and the Guinness ultra-distance cycling record was set in 2014 (https://www.triatlonnoticias.com/noticias-triatlon/julian-sanz-bate-el-record-guinness/). Together with Iván Penalba, we also witnessed the Spanish and world 12–24 h ultra-running records—274 km in 24h (https://www.marca.com/atletismo/2019/12/18/5dfa013a46163f242f8b4599.html). In professional cycling, we have used this strategy for years with Víctor de la Parte of CCC. The results of Team Sky, now Ineos,which followed this strategy for several years, have also been widely reported, particularly with Chris Froome.
Although carbohydrate intakes of 100–150g/h have been highly successful in cyclists, and produced very good results, they have proved more difficult for runners because of the repetitive impact against the ground and its effect on digestive-system motility.
From training athletes to research
Physiologists and coaches of professional runners had already been using this method for around 5–10 years. At ElikaEsport, our cases included Julián Sanz and Iván Penalba, as well as ultratrail runners such as Ion Azpiroz , champion of the 2016 Alpineultras circuit, and Ragna Debats , 2016 and 2017 world ultra champion.
At the scientific level, in 2017 physiologist Asker Jeukendrup published the physiological foundations of stomach and digestive-system training (view publication): https://pubmed.ncbi.nlm.nih.gov/28332114/ Once the physiological basis had been scientifically established, and after several years of practical experience with professional and elite runners, we focused on establishing this research area: stomach and digestive-system training. In 2016, we conducted the first 1st pilot trial, and in 2017 we organized a marathon with elite runners, including Ragna Debats and Pere Aurell.
The work has so far produced 3 scientific articles, the most recent of which has just been published:
“Effects of 120 vs. 60 and 90 g/h carbohydrate intake during a trail marathon on neuromuscular function and glycolytic capacity recovery” in the international journal Nutrients, authored by Dr A. Urdampilleta, S. Arribalzaga, A. Viribay, A. Castañeda-Babarro, Dr J. Seco Calvo and Dr J. Mielgo-Ayuso.
The method
The new method consists of eating as much carbohydrate as possible during exercise. This is done using fruit, quince paste and sports drinks, combined with salty foods such as olives.
Although carbohydrate absorption was previously thought to have a physiological limit of around 90g of sugars/h, the stomach appears trainable and capable of developing several digestive adaptations, alongside others that remain unknown.
At present, however, we know that:
|
1) An intake of 120g of carbohydrate/h improves sports performance. 2) It also improves athlete recovery. 3) It also reduces protein catabolism. |
With this strategy, what an athlete eats during exercise becomes more important than what is consumed afterward for recovery. On this basis, after exercise it may be sufficient to replace fluids and 150% of the body weight lost using water and salts, together with some protein.
In future posts, we will explain how to implement this strategy.
References
- Jeukendrup AE. Training the Gut for Athletes. Sports Med. 2017 Mar;47(Suppl 1):101-110.
- Urdampilleta A et al. Effects of 120 vs. 60 and 90 g/h carbohydrate intake during a trail
marathon on neuromuscular function and glycolytic capacity recovery. Nutrients, 2020.
AUTHOR
Dr Aritz Urdampilleta
Doctor of Sports Nutrition and Exercise Physiologist
Degree studies in Physical Activity and Sport Sciences, Dietetics and Sports Nutrition
15% DISCOUNT ONLINE WITH CODE:
CROWN15
*Free shipping on orders over €25
Energy Gel
Energy gel with carbohydrates, amino acids and electrolytes. Available with or without caffeine.
