Fueling properly before, during, and after endurance events is crucial for athletes to optimize their performance and maintain their energy levels. However, recent studies have raised questions about the level of knowledge endurance athletes possess regarding carbohydrate intake recommendations for competitions. Advanced Sports Dietitian, Dr. Gemma Sampson, set out to explore the extent of this knowledge gap in her latest research paper titled “Mind the gap: limited knowledge of carbohydrate guidelines for competition in an international cohort of endurance athletes,” published by Cambridge University Press. By surveying over 1,000 endurance athletes, Dr. Sampson aimed to determine whether athletes were aware of the current carbohydrate intake recommendations and whether this knowledge translated into practice. The findings of the study shed light on an important aspect of athletes’ performance preparation.
Study Of Endurance Athletes Knowledge of Carbohydrate Guidelines for Competition
The research paper by Dr. Gemma Sampson focused on examining endurance athletes’ knowledge of carbohydrate intake guidelines before, during, and after competitions. The study involved surveying over 1,000 endurance athletes. Including a mix of runners, cyclists, and triathletes. The survey covered various topics, including carb-loading, pre-competition meals, fueling during competitions lasting over 2.5 hours, and post-competition recovery. Each section of the survey consisted of multiple-choice questions that aimed to gauge the athletes’ understanding of carbohydrate consumption recommendations.
Key Takeaways
The research paper uncovered some concerning findings about endurance athletes’ knowledge of proper carbohydrate intake:
- Less than half of the respondents correctly identified the current recommendations for pre-competition meals and fueling during competitions lasting over 2.5 hours.
- Less than a third of respondents correctly identified the current recommendations for carb-loading and post-competition recovery.
- The overall knowledge of carbohydrate metabolism and utilization was rated as moderate, with some aspects, such as liver glycogen stores’ role, showing low knowledge levels.
- Athletes who relied on high-quality sources of information, such as scientific journals, demonstrated significantly higher knowledge levels compared to those relying on friends and family or self-directed research.
THE QUESTIONS – Take the Survey for Yourself
A) Carbohydrate loading in the days before a competitive endurance event can increase endurance performance by?
- Cannot increase
- Increase max speed
- Delay onset fatigue
- Unsure
B) Carbohydrate loading to maximize glycogen stores is most effective in improving performance in competitive event lasting:
- <60 min
- 60 – 90 min
- >90 min
- Carbohydrate unnecessary
- Unsure
C) When carbohydrate loading before competition, the recommended range of carbohydrate intake per day is? (assuming exercise activity the day before is minimal)
- < 4 g*kg*day
- 4 – 8 g*kg*day
- 9 – 12 g*kg*day
- > 12 g*kg*day
- Carbohydrate never required
- Unsure
D) When competing WITHOUT carbohydrate loading, the recommended range of carbohydrate intake per day is? (Assuming exercise activity the day before is minimal)
- < 4 g*kg*day
- 5 – 8 g*kg*day
- 9 – 12 g*kg*day
- > 12 g*kg*day
- Carbohydrate never required
- Unsure
E) To maximize muscle glycogen stores, carbohydrate loading (in combination with a tapering of training loads) is best followed for:
- 12 – 24 h
- 24 – 48 h
- A week
- Never
- Carbohydrate loading never required
Answer Key
A) 3. Delay onset fatigue
B) 3. >90 min
C) 3. 9 – 12 g per kg of body weight a day
D) 2. 5 – 8 g per kg of body weight a day
E) 2. 24 – 48 hours before
So how did you do?
Conclusion
Dr. Gemma Sampson’s study highlights the limited knowledge among endurance athletes regarding proper carbohydrate intake for competitions. Despite the availability of guidelines, many athletes lack awareness of the recommended amounts of carbohydrates needed before, during, and after endurance events. This knowledge gap suggests that there is a need for more targeted nutrition education to bridge the divide between current recommendations and athletes’ understanding and dietary practices. Future interventions and educational materials should focus on addressing specific knowledge gaps identified in the study to improve athletes’ theoretical knowledge and, potentially, their dietary practices during competitions.
As researchers continue to investigate the factors influencing athletes’ dietary choices and behaviors, it is essential to promote access to reliable and evidence-based nutrition information. By increasing athletes’ knowledge and understanding of carbohydrate guidelines, coaches, sports dietitians, and other stakeholders can support endurance athletes in maximizing their performance and overall well-being during competitive events.