Maximize Fitness with Smart Carb Choices: A Guide for Athletes

Introduction

Carbohydrates maintain controversy regarding health impacts with famous fad diets consistently vilifying breads, grains, and starchy vegetables as fattening and inflammatory despite their fiber benefits. However, athlete nutrition science confirms quality complex carbohydrates properly timed around exercise sessions optimize workout performance, endurance, and recovery unlike fats or proteins alone.

This guide identifies optimal nutrient-dense carbohydrate sources fueling demanding training schedules or recreational fitness goals. We’ll explain how eating carbs matching timing and amounts to your body’s exertion needs allows proper glycogen synthesis – the body’s storable carb supply providing energy during long workouts and races. Foods like beetroots, sweet potatoes, quinoa, oatmeal, bananas, and peanut butter maximize sustained energy sans the dreaded bonk linked to improper fueling or overdoing low-carb approaches. Their vitamins, minerals, and antioxidants amplify benefits.

Discover sample schedules detailing ideal meal composition leading up to various session types – cardio intervals, heavy weight training days, competitive events, or recovery jogs tailoring nutritional approaches. For example, swapping sugary pre-workout drinks with bananas, nuts, and seeds prevents reactive blood sugar spikes and crashes sabotaging steady supply. We also advise hydration needs, sodium and carb-loading strategies for prolonged endurance activities minimizing gastrointestinal issues or muscle cramps thwarting fluid performance. Follow smart guidelines leveraging healthy carbs’ energizing powers!

The Role of Carbohydrates in Athletic Performance

Understanding Carbohydrates in Athlete Nutrition

In the realm of athlete nutrition, carbohydrates play a pivotal role, often misunderstood in the context of general dietary trends. Carbohydrates, the primary energy source for high-intensity physical activities, are crucial for athletes looking to optimize performance, endurance, and recovery. Unlike fats or proteins, which serve their unique functions in the body, carbohydrates directly fuel muscle activity and are essential for both short bursts of energy in sprinting or weight lifting and sustained endurance in activities like long-distance running or cycling.

The Science Behind Carbohydrates and Energy

When consumed, carbohydrates break down into glucose, which circulates in the blood and provides immediate energy. Excess glucose is then stored in the liver and muscles as glycogen. During exercise, the body converts this glycogen back into glucose to keep muscles working effectively. This glycogen storage is limited, making the regular intake of carbohydrates necessary to replenish it, especially in athletes who engage in prolonged or high-intensity workouts.

For shorter, high-intensity workouts, the body primarily uses glycogen, whereas for longer, less intense activities, it gradually shifts to fat as a fuel source. However, even in endurance sports, glycogen is critical. When glycogen stores run low, athletes experience what's often called "hitting the wall," a dramatic decline in energy and performance.

Carbohydrates and Athletic Performance

Numerous studies have shown that carbohydrate intake can significantly impact athletic performance. For instance, consuming carbohydrates before a workout can enhance performance by increasing glycogen stores. During exercise, especially activities lasting longer than an hour, ingesting carbohydrates helps maintain blood glucose levels, delaying fatigue and allowing the athlete to sustain higher levels of intensity for longer periods.

Post-exercise carbohydrate intake is equally important. It aids in the recovery process by replenishing glycogen stores, reducing muscle damage, and preparing the body for future training sessions. This is especially critical for athletes who train multiple times a day or have consecutive days of intense workouts.

The Misconception of Low-Carb Diets in Sports

While low-carb diets have gained popularity for weight loss, their application in sports nutrition can be detrimental. Such diets can lead to inadequate glycogen stores, resulting in premature fatigue and reduced endurance. Athletes on low-carb diets may also experience longer recovery times and an increased risk of injury due to the lack of readily available energy.

Conclusion

In conclusion, carbohydrates are indispensable in the diet of an athlete. Their role in energy production, performance enhancement, and recovery is unparalleled by other macronutrients. Understanding the types of carbohydrates and their timing of exercise can help athletes optimize their performance and endurance while also ensuring efficient recovery. As we delve further into this guide, we will explore the types of carbohydrates best suited for athletic needs and how to effectively time their intake for maximum performance benefits.

Identifying Quality Carbohydrates for Athletes

The Spectrum of Carbohydrates

Carbohydrates, often categorized into simple and complex forms, form the cornerstone of an athlete's diet. Simple carbohydrates, found in foods like fruits, honey, and milk, are composed of basic sugars and provide quick energy. Complex carbohydrates, on the other hand, such as those in whole grains, legumes, and starchy vegetables, consist of longer chains of sugar molecules, offering sustained energy release and additional nutritional benefits.

Complex Carbohydrates: The Athlete’s Fuel

For athletes, complex carbohydrates should be the primary focus. These carbs are digested slowly, leading to a gradual release of glucose into the bloodstream, providing a steady energy supply and preventing spikes and crashes in blood sugar levels. This steady energy release is vital for athletes who engage in prolonged or intense training sessions.

Foods like sweet potatoes, oats, quinoa, brown rice, and whole-grain pasta are excellent sources of complex carbohydrates. They not only fuel the body for extended periods but also provide essential nutrients like fiber, vitamins, and minerals. Fiber, in particular, plays a crucial role in maintaining gut health and ensuring a steady energy release.

Quality Matters: Beyond Simple and Complex

The quality of carbohydrate sources is paramount. Highly processed carbohydrates, though sometimes categorized as complex, can act like simple sugars in the body due to the removal of fiber and nutrients during processing. Athletes should prioritize whole or minimally-processed carbohydrate sources for optimal nutrition and performance.

Whole grains, for example, are more nutritionally complete than their refined counterparts. They retain the bran and germ, providing essential nutrients like B vitamins, iron, and magnesium, which are crucial for energy production and muscle function.

Nutrient-Dense Carbohydrate Choices

Nutrient density is another critical factor in choosing carbohydrates. Athletes should select carb-rich foods that also offer other nutritional benefits. For instance, beetroots are not only a good source of carbohydrates but also contain nitrates, which have been shown to improve blood flow and exercise performance.

Legumes like beans and lentils are excellent choices as they provide carbohydrates, fiber, and a significant amount of plant-based protein, which is essential for muscle repair and growth. Similarly, fruits like bananas are an excellent source of carbohydrates and also provide potassium, which helps in muscle and nerve function.

The Role of Carbohydrates in Recovery

Post-exercise, carbohydrates are crucial for replenishing glycogen stores. Athletes should consume carbohydrates within a short window after training to maximize glycogen synthesis. Combining these carbs with protein further enhances recovery by aiding in muscle repair.

Tailoring Carbohydrates to Training Needs

The carbohydrate needs of an athlete can vary greatly depending on the type of sport, duration of activity, and individual metabolic responses. Endurance athletes, for instance, might require a higher intake of carbohydrates compared to strength athletes due to the prolonged nature of their activities.

Conclusion

In conclusion, understanding and selecting the right type of carbohydrates is a key element in an athlete's diet. Quality, complex carbohydrates provide sustained energy, and essential nutrients, and support overall health and performance. By choosing whole, nutrient-dense carbohydrate sources, athletes can ensure they are adequately fueled for both their training demands and recovery needs.

Carb Timing: Maximizing Energy and Recovery

The Importance of Timing

Carbohydrate timing is a critical aspect of sports nutrition, significantly impacting an athlete's performance and recovery. The body's ability to utilize carbohydrates effectively varies before, during, and after exercise. Understanding and strategically planning carbohydrate intake can maximize energy levels, enhance endurance, and speed up recovery.

Pre-Exercise Carbohydrate Loading

Before exercise, the goal is to maximize glycogen stores. Consuming a carbohydrate-rich meal 3 to 4 hours before exercise provides the body with sufficient time for digestion and glycogen synthesis. This meal should be low in fat and fiber to avoid gastrointestinal discomfort and should primarily consist of complex carbohydrates for sustained energy release. Foods like oatmeal, whole-grain pasta, or a banana with a slice of whole-grain bread are ideal choices.

For athletes with a sensitive stomach or those exercising early in the morning, a smaller carbohydrate-rich snack 30 to 60 minutes before exercise can also be effective. This could include a piece of fruit, a granola bar, or a small serving of yogurt.

Carbohydrates During Exercise

During prolonged exercise, especially activities lasting over an hour, replenishing carbohydrates is essential to maintain blood glucose levels and delay fatigue. The body can only store a limited amount of glycogen, and once these stores are depleted, performance can significantly decline.

The recommended intake is 30-60 grams of carbohydrates per hour of exercise. Easy-to-digest carbohydrates such as sports drinks, gels, or bananas are excellent choices. They provide a quick source of glucose without causing digestive issues.

Post-Exercise Recovery

After exercise, the focus shifts to recovery, particularly replenishing depleted glycogen stores and aiding in muscle repair. The optimal time for carbohydrate intake is within the first 30 minutes to two hours post-exercise when the body is most efficient at converting carbohydrates into glycogen.

A combination of carbohydrates and protein is ideal for post-workout recovery. The carbohydrate replenishes glycogen stores, while the protein aids in muscle repair. A ratio of 3:1 or 4:1 (carbohydrates to protein) is often recommended. Foods like a peanut butter and banana sandwich, a protein shake with fruit, or a bowl of rice with lean chicken are good options.

Individual Variability and Experimentation

It's important to note that carbohydrate needs can vary significantly among athletes based on factors like body size, the intensity of the exercise, and individual metabolism. Athletes should experiment with different types and timings of carbohydrate intake during training to determine what works best for their body and their sport.

Conclusion

In conclusion, effective carbohydrate timing is a key strategy in sports nutrition. It involves consuming the right amount of carbohydrates at the right time to maximize performance and recovery. By understanding and implementing these principles, athletes can ensure they are adequately fueled for their workouts and that their recovery process is optimized. This personalized approach to carbohydrate timing can make a significant difference in an athlete's overall performance and endurance.

Nutritional Strategies for Different Training Sessions

Tailoring Carbohydrate Intake to Training Types

The carbohydrate needs of athletes vary significantly based on the type of training session. Different workouts - be it cardio intervals, heavy weight training, competitive events, or recovery jogs - demand specific nutritional strategies for optimal performance and recovery.

Cardio Intervals and High-Intensity Training

For high-intensity interval training or cardio sessions, quick and accessible energy is crucial. These workouts often rely heavily on glycogen stores. Consuming a moderate to high carbohydrate meal a few hours before such sessions can ensure sufficient glycogen levels. This meal might include foods like whole-grain bread with jam, a banana with almond butter, or a bowl of oatmeal with berries.

During the workout, especially if it extends beyond an hour, supplementing with a carbohydrate-rich snack or drink can help maintain energy levels. Post-workout, it's important to replenish glycogen stores quickly. A carbohydrate-protein mix, like a smoothie made with fruit and whey protein, is ideal.

Heavy Weight Training

Weight training demands a slightly different approach. While glycogen stores are still important, these workouts also require protein for muscle repair and growth. Before a weight training session, a balanced meal with a slightly higher protein content can be beneficial. Think of a chicken breast with quinoa and steamed vegetables or a tofu stir-fry with brown rice.

After weight training, the focus should be on protein synthesis and glycogen replenishment. A meal or snack high in protein and carbohydrates, like a lean beef burger on a whole-grain bun with a side of sweet potatoes, would be effective.

Endurance Training and Competitive Events

Endurance training and events like marathons or long cycling races demand a high intake of carbohydrates due to the prolonged nature of the activity. Carbohydrate loading, starting a few days before the event, can maximize glycogen stores. Meals should be rich in carbohydrates but low in fiber to prevent gastrointestinal discomfort.

During the event, easily digestible carbohydrates are necessary to maintain energy levels. Sports gels, chews, or bananas are commonly used. Post-event, immediate carbohydrate and protein intake is crucial for recovery, similar to high-intensity training.

Recovery and Low-Intensity Training

On recovery days or during low-intensity training like light jogs, the carbohydrate requirement is reduced. The focus should shift to a balanced diet that supports overall recovery and muscle repair. Meals should be rich in nutrients, with a balanced mix of carbohydrates, proteins, and fats. A salmon salad with a variety of vegetables and a side of whole-grain bread or a bowl of lentil soup with a side of avocado toast are good options.

Conclusion

The carbohydrate needs of athletes vary greatly depending on the type and intensity of their training sessions. By tailoring carbohydrate intake to the specific demands of different workouts, athletes can optimize their performance and recovery. It's important to experiment and listen to one's body to determine the best nutritional strategy for individual needs and goals. A well-planned diet that adjusts carbohydrate intake based on training demands can significantly enhance an athlete's overall performance.

Carb-Loading, Hydration, and Electrolyte Balance

Carb-Loading: Preparing for Endurance Events

Carb-loading is a strategy used by athletes to maximize the storage of glycogen in muscles and the liver. It's particularly beneficial before endurance events like marathons, triathlons, or long-distance cycling races. The process typically begins about a week before the event, where athletes gradually increase their carbohydrate intake while tapering off exercise intensity. By the eve of the event, their diet should consist of approximately 70-80% carbohydrates. This approach can effectively double the normal glycogen stores, enhancing endurance and delaying fatigue.

Suitable foods for carb-loading include pasta, rice, bread, potatoes, and cereal. It’s important to avoid excessive fiber, fat, and new foods that might cause gastrointestinal distress. While carb-loading, athletes should also maintain adequate protein and fat intake to support overall health.

Hydration: A Critical Component

Hydration plays a crucial role in athletic performance, especially when combined with carb-loading. Carbohydrates are stored with water in the body, so adequate fluid intake is necessary to support the increased glycogen storage. Dehydration, even as little as a 2% loss of body weight, can significantly impair performance and cognitive function.

Athletes should ensure they are well-hydrated before the event and maintain hydration throughout. The general guideline is to drink fluids regularly rather than relying on thirst alone. During long events, sports drinks can provide both carbohydrates and fluids, serving a dual purpose.

Electrolyte Balance and Its Importance

Along with hydration, maintaining electrolyte balance is essential, particularly for events lasting several hours. Electrolytes, including sodium, potassium, and magnesium, are crucial for muscle function and fluid balance. Sweating leads to electrolyte loss, which can result in muscle cramps and decreased performance.

Athletes can replenish electrolytes through sports drinks, electrolyte tablets, or foods like bananas, potatoes, and salted nuts. It's important to avoid overconsumption of water without electrolytes, as this can lead to a dangerous condition known as hyponatremia.

Carb-Loading and Hydration Strategies for Different Athletes

Carb-loading and hydration strategies should be tailored to the individual athlete. Factors like body size, sweat rate, the intensity of the event, and climate can influence carbohydrate and fluid needs. It’s beneficial for athletes to practice their carb-loading and hydration strategies during training to determine what works best for them.

Post-Event Recovery

Recovery after endurance events involves replenishing glycogen stores and fluids. Athletes should aim to consume carbohydrates and protein soon after the event, followed by a balanced meal a few hours later. Continued hydration post-event is also critical, especially if there was significant fluid loss during the activity.

Conclusion

In conclusion, effective carb-loading, hydration, and electrolyte balance are key for athletes, especially in endurance sports. By maximizing glycogen stores, maintaining hydration, and ensuring proper electrolyte balance, athletes can enhance their performance, delay fatigue, and reduce the risk of cramps and injuries. Individualized strategies and practice are essential for finding the right balance to meet personal needs and optimize performance in endurance events.

Conclusion: Harnessing the Power of Carbohydrates for Athletic Excellence

As we navigate through the complexities of sports nutrition, it becomes evident that carbohydrates play a pivotal role in the realm of athletic performance. This guide has underscored the multifaceted nature of carbohydrates – not just as a fuel source, but as a crucial element in an athlete's dietary arsenal for optimizing performance, endurance, and recovery. The journey through understanding the science of carbohydrates, identifying quality sources, mastering the art of timing, tailoring intake to specific training needs, and the intricacies of carb-loading, hydration, and electrolyte balance, illuminates the path to athletic excellence.

First and foremost, carbohydrates stand as the primary source of energy for high-intensity activities. They are not merely a source of fuel but are intricately involved in maintaining performance levels during workouts and aiding recovery post-exercise. The transition from viewing carbohydrates as a basic nutrient to recognizing them as a powerful tool in an athlete's nutrition plan marks a significant shift in sports nutrition philosophy. It's not just about consuming carbs; it's about consuming the right type, at the right time, and in the right quantity.

Quality carbohydrates, particularly those from complex, nutrient-dense sources, provide sustained energy, essential for endurance and high-intensity training. These sources, rich in fiber, vitamins, and minerals, support overall health while fueling long training sessions and competitive events. Athletes must focus on whole, unprocessed carbohydrate sources to maximize their energy stores and enhance their performance.

Timing is equally crucial. Strategic carbohydrate intake before, during, and after exercise can make a significant difference in an athlete's performance and recovery. Pre-exercise carb-loading sets the stage for maximized glycogen stores, ensuring ample energy for the upcoming exertion. During exercise, especially prolonged activities, replenishing carbs is vital to maintain energy levels and prevent fatigue. Post-exercise, the focus shifts to recovery, with carbohydrates playing a key role in replenishing depleted glycogen stores and aiding in muscle repair.

Moreover, the concept of carb-loading, particularly for endurance athletes, highlights the intricate relationship between carbohydrate intake, hydration, and electrolyte balance. A well-planned carb-loading strategy can substantially boost glycogen stores, enhancing endurance and delaying the onset of fatigue in long-duration events. However, it's not just about loading up on carbs; it's about maintaining hydration and electrolyte balance, which are critical for muscle function and overall performance.

In conclusion, carbohydrates are an essential component of an athlete's diet, vital for fueling training and competition, supporting recovery, and enhancing overall performance. Understanding the nuances of carbohydrate types, timing, and integration with hydration and electrolyte strategies can provide athletes with a competitive edge. As athletes strive to reach their peak performance, it becomes clear that smart carbohydrate management is a key element in their journey towards achieving their athletic goals.

Action Items: Implementing Effective Carbohydrate Strategies for Athletic Success

1. Evaluate Your Current Carbohydrate Intake

Begin by assessing your current diet. Are you getting enough carbohydrates to support your training? Are your sources primarily complex, nutrient-dense carbs? Keep a food diary for a week, tracking the types and quantities of carbohydrates you consume. This will give you a baseline understanding of where you stand and where you might need to make changes.

2. Incorporate Quality Carbohydrate Sources

Start integrating more high-quality, complex carbohydrates into your meals. Replace refined carbs like white bread and sugary snacks with whole grains, fruits, vegetables, and legumes. For instance, choose oatmeal over sugary cereal for breakfast, or swap out white rice for quinoa or brown rice in your meals.

3. Master Carbohydrate Timing

Adjust the timing of your carbohydrate intake based on your training schedule. Consume a carb-rich meal 3-4 hours before intense workouts. If you train early in the morning, a smaller, easily digestible carb-rich snack 30 minutes before exercise can suffice. Post-workout, ensure you have a mix of carbohydrates and protein to aid recovery.

4. Experiment with Pre-Exercise Carb-Loading

If you are preparing for an endurance event, start practicing carb-loading techniques. Begin increasing your carbohydrate intake while tapering your training about a week before the event. Note how your body feels and performs during your training sessions with increased carb intake.

5. Stay Hydrated and Maintain Electrolyte Balance

Hydration is crucial, especially when increasing carbohydrate intake. Drink water consistently throughout the day, and consider using electrolyte supplements or drinks during longer training sessions or events. Pay attention to your body's signals of dehydration and electrolyte imbalance, such as muscle cramps or fatigue.

6. Customize Your Carbohydrate Strategy

Understand that there is no one-size-fits-all approach. What works for one athlete may not work for another. Use your training sessions to experiment with different types and amounts of carbohydrates, and adjust based on your energy levels, performance, and recovery.

7. Plan Your Meals and Snacks

Prepare your meals and snacks in advance to ensure you have the right balance of nutrients ready when you need them. This can be especially helpful for post-workout recovery when you need to eat within a specific time window.

8. Monitor Your Progress and Adjust as Needed

Regularly assess how changes in your carbohydrate intake affect your training and recovery. Keep track of your performance, how you feel during workouts, your energy levels, and recovery times. Adjust your carbohydrate strategy as needed based on these observations.

9. Consult a Sports Nutritionist

If you’re unsure about how to optimize your carbohydrate intake for your specific training needs, consider consulting with a sports nutritionist. They can provide personalized advice based on your individual goals, training regimen, and dietary preferences.

Conclusion

Implementing these action items requires commitment and experimentation. By actively managing your carbohydrate intake, you can significantly enhance your athletic performance and recovery. Remember, nutrition is just as important as your training regimen in achieving your athletic goals.

Further Reading

1. Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, Purpura M, Ziegenfuss TN, Ferrando AA, Arent SM, Smith-Ryan AE, Stout JR, Arciero PJ, Ormsbee MJ, Taylor LW, Wilborn CD, Kalman DS, Kreider RB, Willoughby DS, Hoffman JR, Krzykowski JL, Antonio J. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017 Jun 20;14:20.
2. Kerksick CM, Arent S, Schoenfeld BJ, Stout JR, Campbell B, Wilborn CD, Taylor L, Kalman D, Smith-Ryan AE, Kreider RB, Willoughby D, Arciero PJ, VanDusseldorp TA, Ormsbee MJ, Wildman R, Greenwood M, Ziegenfuss TN, Aragon AA, Antonio J. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017 Aug 29;14:33.
3. Cermak NM, van Loon LJ. The use of carbohydrates during exercise as an ergogenic aid. Sports Med. 2013 Nov;43(11):1139-55. 
4. Alghannam AF, Gonzalez JT, Betts JA. Restoration of Muscle Glycogen and Functional Capacity: Role of Post-Exercise Carbohydrate and Protein Co-Ingestion. Nutrients. 2018 Feb 23;10(2):253. 
5. Puente-Fernández J, Seijo M, Larumbe-Zabala E, Jiménez A, Liguori G, Rossato CJL, Mayo X, Naclerio F. Effects of Multi-Ingredient Preworkout Supplementation across a Five-Day Resistance and Endurance Training Microcycle in Middle-Aged Adults. Nutrients. 2020 Dec 9;12(12):3778. 
6. Aslankeser Z, Balcı ŞS. Re-examination of the contribution of substrates to energy expenditure during high-intensity intermittent exercise in endurance athletes. PeerJ. 2017 Sep 6;5:e3769
7. Kulik JR, Touchberry CD, Kawamori N, Blumert PA, Crum AJ, Haff GG. Supplemental carbohydrate ingestion does not improve performance of high-intensity resistance exercise. J Strength Cond Res. 2008 Jul;22(4):1101-7. 
8. Mah E, Kaden VN, Kelley KM, Liska DJ. Beverage Containing Dispersible Yeast β-Glucan Decreases Cold/Flu Symptomatic Days After Intense Exercise: A Randomized Controlled Trial. J Diet Suppl. 2020;17(2):200-210.
9. Roy BD, Tarnopolsky MA. Influence of differing macronutrient intakes on muscle glycogen resynthesis after resistance exercise. J Appl Physiol (1985). 1998 Mar;84(3):890-6.
10. Liu WY, Lu DJ, Du XM, Sun JQ, Ge J, Wang RW, Wang R, Zou J, Xu C, Ren J, Wen XF, Liu Y, Cheng SM, Tan X, Pekkala S, Munukka E, Wiklund P, Chen YQ, Gu Q, Xia ZC, Liu JJ, Liu WB, Chen XB, Zhang YM, Li R, Borra RJ, Yao JX, Chen PJ, Cheng S. Effect of aerobic exercise and low carbohydrate diet on pre-diabetic non-alcoholic fatty liver disease in postmenopausal women and middle aged men--the role of gut microbiota composition: study protocol for the AELC randomized controlled trial. BMC Public Health. 2014 Jan 17;14:48.
11. Bonfante ILP, Monfort-Pires M, Duft RG, da Silva Mateus KC, de Lima Júnior JC, Dos Santos Trombeta JC, Finardi EAR, Brunelli DT, Morari J, de Lima JAB, Bellotto ML, de Araújo TMF, Ramos CD, Chacon-Mikahil MPT, Velloso LA, Cavaglieri CR. Combined training increases thermogenic fat activity in patients with overweight and type 2 diabetes. Int J Obes (Lond). 2022 Jun;46(6):1145-1154. 
12. Viribay A, Arribalzaga S, Mielgo-Ayuso J, Castañeda-Babarro A, Seco-Calvo J, Urdampilleta A. Effects of 120 g/h of Carbohydrates Intake during a Mountain Marathon on Exercise-Induced Muscle Damage in Elite Runners. Nutrients. 2020 May 11;12(5):1367.
13. Goldstein ER, Stout JR, Wells AJ, Antonio J, Vasenina E, Fukuda DH. Carbohydrate-Protein drink is effective for restoring endurance capacity in masters class athletes after a two-Hour recovery. J Int Soc Sports Nutr. 2023 Dec;20(1):2178858.
14. Murakami I, Sakuragi T, Uemura H, Menda H, Shindo M, Tanaka H. Significant effect of a pre-exercise high-fat meal after a 3-day high-carbohydrate diet on endurance performance. Nutrients. 2012 Jul;4(7):625-637.