CARBOHYDR ATE
RECOMMENDATIONS FOR ATHLETES
Lecture content provided by GSSI, a division of PepsiCo, Inc. Any
opinions or scientific interpretations expressed in this
presentation are those of the author and do not necessarily
reflect the position or policy of PepsiCo, Inc.
OVERVIEW
• The Importance of Carbohydrates to Fuel Performance
• Carbohydrate Recommendations for Daily Intake, Before, During, and
After Training and Competition
• Practical Applications and Practical Examples Throughout the
Presentation
REVIEW
• Carbohydrate (CHO) is the primary fuel source for moderate and high-
intensity exercise
• The stored form of CHO in the muscle and liver is called glycogen,
supplies most of this fuel and can be manipulated through diet and
training
• CHO intake throughout the day, and before and after training and
competition will help to ensure adequate glycogen stores
WHAT IS GLYCOGEN?
A starch – long chain of glucose molecules and the storage
form of glucose in cells.
Muscle glycogen is a major energy source for muscle
contraction and is only used by the muscle.
Liver glycogen helps maintain blood glucose, which can be
used by the brain and muscle during exercise.
Glycogen stores are often a limiting factor for endurance
performance. Once stores are low, the athlete will
fatigue quickly, “hitting the wall”.
Essential Fuel for Athletes
Muscle contraction is primarily fueled
by CHO (blue line), even at lower
intensities.
Because of the reliance on CHO for
fuel, athletes should consume a diet
rich in CHO.
The amount of CHO should be
determined by the type of athletic
activity.
Burke LM, Hawley JA, Wong SHS, et al. Journal of Sports Science. 2011;29(1):S17-S27
Jeukendrup A, Killer S. Ann Nutr Metab. 2010;57(2):18-25
CARBOHYDRATE (CHO)
Schematic of Energy Sources Based on
Exercise Intensity
% Energy
from Fuel
Source
Intensity (%VO2 max)
Cermak & van Loon. Sports Med. 2013;43:1139-1155
Jeukendrup, A. Nutrition. 2004;20:669-677
A large body of literature has been developed around
endurance performance and CHO intake.
When compared with placebo ingestion during exercise
longer than 2 hours, carbohydrate feeding will; prevent
hypoglycaemia, maintain high rates of carbohydrate
oxidation, delay the onset of fatigue, reduce ratings of
perceived exertion and increase endurance capacity.
Found using both Time to Exhaustion and Time Trial
laboratory protocols.
CHO & ENDURACE PERFORMANCE
Performance in team or intermittent type sports is harder to measure,
therefore the impact of CHO harder to quantify.
While the outcome on skill performance is variable, across studies CHO
appears to improve Intermittent High Intensity Exercise Capacity.
• Sports such as soccer, rugby, field hockey and basketball
consistently show greater intermittent high intensity exercise
capacity with CHO intake
• 10 out of 12 studies found improved intermittent high intensity
exercise capacity with CHO vs. placebo
Phillips et al. Sports Med. 2011;41:559-585
Baker et al. Nutrients. 2015;7:5733-5763
CHO & TEAM SPORT PERFORMANCE
Holway & Spriet. J Sport Sci. 2011;29(1):S115-125
CARBOHYDRATE FOR TEAM SPORTS
Field Sports
STRENGTH + POWER
Batting Sports Court Sports
Field Sports
ENDURANCE
Short distances
covered, many
short bursts
Large distances
covered, high
speeds
Lower overall
energy
demands, long
duration
Smaller area,
shorter duration,
tournaments,
substitutions
Maintain short
energy bursts
To maintain
glycogen stores
To maintain
blood glucose
for attention &
decision making
To maintain glycogen
over time
CARBOHYDRATES ARE ESSENTIAL
DA ILY
CARBOHYDRATE
RECOMMENDATIONS
FOR ATHLETES
DAILY CHO INTAKE
Due to the additional energy demands of
training, CHO recommendations for athletes
are higher than the general population.
The recommendations are meant to support
CHO availability for the muscle and central
nervous system based on the demands of the
sport.
To support energy demands, recommendations
are based on body weight.
Determining the right amount is an art and a
science – choose a starting point based on
recommendations, and then alter within the
range based on how the athlete feels.
Burke LM, Hawley JA, Wong SHS, et al. Journal of Sports Sciences. 2011;29(1):S17-S27
Low intensity or skill-
based activities
Moderate exercise
program (eg, -1 h per
day)
Endurance program
(eg, 1-3 hour(s) per day
mod-high intensity
exercise)
Extreme commitment
(eg, >4-5 hours per
day mod-high intensity
exercise)
3-5 g/kg of athlete’s
body weight per day
5-7 g/kg of athlete’s
body weight per day
6-10 g/kg of athlete’s
body weight per day
8-12 g/kg of athlete’s
body weight per day
TYPE OF
ACTIVITY
CARBOHYDRATE
TARGETS
DAILY CHO INTAKE TEAM SPORTS
Usually 5-7 g/kg per day
A wide range of CHO is recommended since each team sport
athlete's needs are different.
A baseball player falls on the lower end whereas a soccer player
falls on the higher end of suggested daily CHO intake.
Burke LM, Hawley JA, Wong SHS, et al. Journal of Sports Sciences. 2011;29(1):S17-S27
DAILY CHO INTAKE STRENGTH TRAINING
4-7 g/kg per day
CHO may increase the total amount of work an athlete is able to complete
during longer duration, high volume training sessions
Athletes should consume an amount of CHO that they can tolerate and
makes them feel energized during their workout
Burke LM, Hawley JA, Wong SHS, et al. Journal of Sports Sciences. 2011;29(1):S17-S27
DAILY CHO INTAKE ENDURANCE ATHLETE
6-10 g/kg per day - moderate training
8-12 g/kg per day - heavy training
Fatigue in an endurance athlete is often due to depleted muscle glycogen
and low levels of blood glucose
Burke LM, Hawley JA, Wong SHS, et al. Journal of Sports Sciences. 2011;29(1):S17-S27
Shermaine plays soccer in the fall and baseball in
the spring. He weighs 79.5 kg during soccer
season and 82 kg during baseball season. What
daily amount of CHO should Shermaine consume
during each season?
Soccer requires more energy than baseball, so
Shermaine should consume more daily CHO during
soccer season and less during baseball season
• 5-7 g/kg/day
• 7 g of CHO * 79.5 kg = 556.5 g of CHO/day durin
g
s
occer season
• 5 g of CHO * 82 kg = 410 g of CHO/day during baseball
s
eason
Example #1
CHO DAILY INTAKE TEAM SPORT ATHLETE
Emily would like know how much daily CHO she should
consume to feel more energized during her strength
training sessions. She weighs 68 kg, how much daily CHO
should she consume?
• 4-7 g/kg/day
• 4 g of CHO * 68 kg = 272 g CHO/day
• 7 g of CHO * 68 kg = 476 g CHO/day
Example #2
CHO DAILY INTAKE STRENGTH TRAINING
Rick is training for a triathlon and wants to know
how much daily CHO he should be
consuming. He weighs 86 kg and has moderate
and heavy training days. How much daily CHO
should he consume?
• 6-10 g/kg/day - moderate training
• 8-12 g/kg/day - heavy training
• Moderate: 6 g of CHO * 86 kg = 516 g of
CHO/day or 10 g of CHO * 86 kg = 860 g of
CHO/day
• Heavy: 8 g of CHO * 86 kg = 688 g of CHO/day
or
1,032 g of CHO/day
Example #3
CHO DAILY INTAKE ENDURANCE ATHLETE
CHO BEFORE
TRAINING AND
COMPETITION
1-4 Hour Prior to Exercise
• 1-4 hours prior to exercise, the athlete should consume 1-4 g of CHO per kg of body
weight.
• The choice of where within this range an athlete falls depends on several factors
i
ncluding the type of sport/event, goal of the athlete, stomach issues, practice time,
and when coach plans pre-game meals.
Burke LM, Hawley JA, Wong SHS, et. al. Journal of Sports Science. 2011;29(1):S17-S27
Jeukendrup A, Killer S. Ann Nutr Metab. 2010;57(2):18-25
CHO BEFORE TRAINING & COMPETITION
<1 Hour Prior to Exercise
• Within about an hour of exercise, the amount and type of CHO consumed is based on
t
he athlete’s preference and tolerance
• Intake in this window begins to meet the “during” exercise needs of the athlete
• Consuming CHO during this time period is particularly important if the athlete cannot
o
r will not consume fuel during their training or competition
• Many athletes do well with 25-3
0 g of CHO during this time period which is an
ap
propriate amount when considering during exercise recommendations
• Research shows even if “rebound hypoglycemia” occurs, it does not impact
p
erformanc
e
Burke LM, Hawley JA, Wong SHS, et. al. Journal of Sports Science. 2011;29(1):S17-S27
Jeukendrup A, Killer S. Ann Nutr Metab. 2010;57(2):18-25
CHO BEFORE TRAINING & COMPETITION
Athletes should choose carbohydrate-rich food foods with minimal fiber, fat, and protein.
• Fiber, fat, and protein can slow the digestion and absorption process
• If consumed too close to the start of exercise, these nutrients can potentially cause gastrointestinal
d
istress during exercise
All athletes should practice pre-exercise nutrition strategies to find the best timing and amount
that will work for them during competition.
Burke LM, Hawley JA, Wong SHS, et. al. Journal of Sports Science. 2011;29(1):S17-S27
Jeukendrup A, Killer S. Ann Nutr Metab. 2010;57(2):18-25
CHO BEFORE TRAINING & COMPETITION: TYPE
Example #1
Whitney does not have much time between
the end of school and basketball practice. She
needs a snack to give her energy on the court
Since she only has about 30 minutes before
practice, about 25-30 calories of carbohydrate
is a good choice. Some examples are a piece
of fruit (if her stomach tolerates the fiber), juice
or a sports drink
30 Minutes Before Basketball Practice
CHO BEFORE TRAINING & COMPETITION
Example #2
Will is training for a marathon and practicing
his pre-race breakfast before his 20-mile
training runs. He weighs 75 kg and tolerates
CHO well.
He plans to eat breakfast about 3 hours
before his marathon. Within this window, he
should aim for 3-4 g/kg, and then adjust as
needed.
3 g CHO * 75 kg = 225 g CHO
4 g CHO * 75 kg = 300 g CHO
3 Hours Before a Marathon
Good food choices: bagel, pancake, fruit, toast with peanut butter, oatmeal (if he can tolerate the
fiber), cereal.
CHO BEFORE TRAINING & COMPETITION
CHO DURING
TRAINING AND
COMPETITION
Team Sports
Team sport athletes, when practicing or competing
for an hour or longer, and have a performance goal,
should consume
of easily digestible, quickly oxidized carbohydrate.
This is a time that sugars such as sucrose, glucose,
and fructose, in the right amount, are appropriate
choices.
Baker LB, Rollo I, Stein KW, et al. Nutrients. 2015;7:5733-5763
Burke LM, Hawley JA, Wong SHS, et al. Journal of Sports Science. 2011;29(1):S17-S27
Thomas DT, Erdman KA, Burke LM. Medicine & Science in Sports & Exercise. 2016;48:543-568
30-60 grams per hour
CHO DURING TRAINING & COMPETITION
SSE#140
Burke LM, Hawley JA, Wong SHS, et. al. Journal of Sports Science. 2011;29(1):S17-S27
Jeukendrup AE. Journal of Sports Science. 2011;29(1):S91-S99
Jeukendrup AE, Rollo, I, Carter JM. Sports Science Exchange. 2013;26(118):1-8
DURATION CHO AMOUNT CHO TYPE
< 30 minutes Not needed --
30-75 minutes Small amounts including mouth rinse
Rapidly oxidized (e.g. glucose,
sucrose, maltodextrin)
1-2 h Up to 30 g/h
Rapidly oxidized (e.g. glucose,
sucrose, maltodextrin)
2-3 h Up to 60 g/h
Rapidly oxidized (e.g. glucose,
sucrose, maltodextrin)
> 2.5 h Up to 90 g/h
Multiple Transportable CHO (2:1
glucose:fructose)
CHO DURING TRAINING & COMPETITION
SSE#118
Endurance Sports
Power Sports
During c ompetition, it may not be practical for
athletes who participate in power sports such
as swimming to consume CHO
These athletes should focus on pre-exercise
CHO and post-exercise CHO intake
During training, the power sport athlete may
be exercising for several hours and should
consume 30-60 g/hour of CHO
Burke LM, Hawley JA, Wong SHS, et. al. Journal of Sports Science. 2011;29(1):S17-S27
Thomas DT, Erdman KA, Burke LM. Medicine & Science in Sports & Exercise. 2016;48:543-568
Stellingwerff T, Maughan RJ, Burke LM. Journal of Sports Science. 2011;29(1):S79-S89
CHO DURING TRAINING & COMPETITION
Strength Training
Carbohydrate intake is not
necessary during strength
sessions.
Burke LM, Hawley JA, Wong SHS, et. al. Journal of Sports Science. 2011;29(1):S17-S27
Thomas DT, Erdman KA, Burke LM. Medicine & Science in Sports & Exercise. 2016;48:543-568
Stellingwerff T, Maughan RJ, Burke LM. Journal of Sports Science. 2011;29(1):S79-S89
CHO DURING TRAINING & COMPETITION
Type of carbohydrate consumed is important during exercise.
Choose a carbohydrate that is easily digested, rapidly absorbed and
oxidized.
Glucose (dextrose), sucrose and maltodextrin are appropriate choices.
Fructose, while oxidized more slowly, is appropriate in small amounts when
combined with the sources listed above.
The form in which CHO is consumed (gel, drink solid) does not influence
oxidation rates and athletes should choose the form that works best for
them.
Baker LB, Rollo I, Stein KW, et al. Nutrients. 2015;7:5733-5763
Pfieffer B, Stellingwerff T, Zaltas E, et. al. Medicine & Science in Sports & Exercise. 2010;42:2030-2037
Thomas DT, Erdman KA, Burke LM. Medicine & Science in Sports & Exercise. 2016;48:543-568
CHO DURING TRAINING & COMPETITION
Carbohydrate feeding during moderate intensity endurance exercise is well known to
delay fatigue and improve performance.
The majority of studies investigating high intensity (>75%VO2 max) endurance exercise
(30-60 min) have also reported a performance benefit with exogenous carbohydrate.
Traditional metabolic pathways are unlikely to account for the ergogenic effect because
endogenous stores of carbohydrate are not limiting and exogenous carbohydrate
oxidation is minimal.
A growing number of studies have now shown that routinely rinsing the mouth with a
carbohydrate-containing solution for 5-10s is associated with improved high intensity
endurance exercise performance.
Brain imaging studies have identified areas of the brain activated when carbohydrate is
in the mouth, and it is likely that mouth rinsing carbohydrate results in afferent signals
capable of modifying motor output.
Jeukendrup A, Rollo I, Carter JM. Sports Science Exchange. 2013;26(118):1-8
SSE#118
CARBOHYDRATE MOUTHRINSE
Example #1
Scott is a running back for a high school football
team. His team scrimmage is an hour long.
Scott will use the scrimmage to practice his
game-time fueling plan.
The scrimmage is an hour long and Scott
tolerates CHO well. He also has a snack about
45 minutes before starting while listening to
coach, so a good starting point could be ~30-40
g CHO. If he feels like he needs more energy,
he can gradually increase closer to the upper
end of the recommendation range at 60 g.
Team Sport Athlete
CHO DURING TRAINING & COMPETITION
Example #2
Marshall is training for a triathlon and is going
on a 90-minute bike ride.
Based on the recommendations, Marshall
should start with 30 g of CHO/hour, for a total
of ~45 g on his ride. He should pay attention
to how he feels – for example, does he have
any GI upset? How are his energy levels?
The recommendations are a starting point,
and he can adjust from there based on how
he is feeling.
Endurance Athlete
CHO DURING TRAINING & COMPETITION
CHO AFTER
TRAINING AND
COMPETITION
Short Recovery Time
• An athlete should consume 1-1.2 g of CHO/kg per hour (0.45-0.55 g/lb/hour) every hour for
the first 4-6 hours post-exercise.
• Then resume regular dietary habits in order to quickly replenish glycogen stores.
Greater Amount of Recovery Time
• Consuming CHO post-exercise is a good habit for athletes who have a greater amount of
recovery time.
• Meeting daily CHO needs should be adequate to restore muscle glycogen.
• Muscle glycogen stores can generally be normalized within 24 hours. More time may be
needed if an athlete follows a low-carbohydrate diet.
Burke LM, Hawley JA, Wong SHS, et. al. Journal of Sports Sciences. 2011;29(1):S17-S27
Burke LM, Kiens B, Ivy JL. Journal of Sports Sciences. 2004;22:15-30
Thomas DT, Erdman KA, Burke LM. Medicine & Science in Sports & Exercise. 2016;48:543-568
CHO AFTER TRAINING & COMPETITION
PUTTING IT
ALL
TOGETHER
Carbohydrate Recommendations to Support Athlete Performance
1-4 h pre-exercise
<1 h pre-exercise
During exercise
< 8 h to recover
> 8 h to recover
1-4 g/kg body weight
If desired, a small amount of easily digested CHO in an
amount and form the athlete prefers
Team Sports: 30-60 g/h
Endurance: depends on duration, up to 90 g/h
1– 1.2 g/kg/h for 4 hours
Daily fueling plan adequate to restore muscle
glycogen
PUTTING IT ALL TOGETHER
Thomas DT, Erdman KA, Burke LM. Medicine & Science in Sports & Exercise. 2016;48:543-568.
Carbohydrate Recommendations to Support Athlete Performance
PUTTING IT ALL TOGETHER
Remember, recommendations are a starting
point. Every athlete is individual, and to dial in
their carbohydrate needs you need to
consider the recommendations, their goals
and beliefs, and how they respond to food.
Example #1
Knox is a student and plays for his school’s lacrosse team. He weighs 82 kg
and knows his pre-exercise nutrition strategy. He has class during the first
half of the day and practice in the afternoon for 2 hours. He then has a team
lifting session the following morning.
How should Knox properly fuel to prepare for practice and his lifting
session?
Team Sport Athlete
PUTTING IT ALL TOGETHER
Example #2
It is Amy is preparing her fueling strategy for a half marathon race. She
weighs 50 kg and plans on finishing her race in 2:15.
Can you suggest a pre/during/post strategy for Amy, that she will practice
during her training?
Endurance Athlete
PUTTING IT ALL TOGETHER
KEY
TAKEAWAYS
The importance of carbohydrates to fuel
performance
Practically communicating carbohydrate
recommendations for daily intake, before,
during, and after training and competition
Every athlete is individual, and to dial in their
carbohydrate needs you need to consider the
recommendations, their goals and beliefs, and
how they respond to food.
