| Autor: |
Naderi A; Department of Exercise Physiology, Borujerd Branch, Islamic Azad University, Borujerd 6915136111, Iran., Gobbi N; Applied Physiology and Nutrition Research Group, School of Physical Education and Sport, Rheumatology Division, Faculdade de Medicina FMUSP, Universidade de São Paulo, São Paulo 01246-903, SP, Brazil., Ali A; School of Sport, Exercise and Nutrition, Massey University, Auckland 0745, New Zealand., Berjisian E; Department of Exercise Physiology, Faculty of Physical Education and Sport Sciences, University of Tehran, Tehran 1415563117, Iran., Hamidvand A; Department of Biological Sciences in Sport, Faculty of Sport Sciences and Health, Shahid Beheshti University, Tehran 1983969411, Iran., Forbes SC; Department of Physical Education Studies, Faculty of Education, Brandon University, Brandon, MB R7A6A9, Canada., Koozehchian MS; Department of Kinesiology, Jacksonville State University, Jacksonville, AL 36265, USA., Karayigit R; Faculty of Sport Sciences, Ankara University, Gölbaşı, Ankara 06830, Turkey., Saunders B; Applied Physiology and Nutrition Research Group, School of Physical Education and Sport, Rheumatology Division, Faculdade de Medicina FMUSP, Universidade de São Paulo, São Paulo 01246-903, SP, Brazil.; Institute of Orthopaedics and Traumatology, Faculty of Medicine FMUSP, University of São Paulo, São Paulo 01246-903, SP, Brazil. |
| Abstrakt: |
Carbohydrate (CHO) supplements such as bars, gels, drinks and powders have become ubiquitous as effective evidence-based CHO sources that improve endurance exercise performance. However, athletes are increasingly turning to more cost-effective 'food-first' approaches for CHO ingestion to improve exercise performance. Mixed CHO foods including cooked lentils, oats, honey, raisins, rice, and potatoes are all effective pre-exercise CHO food sources. Caution is advised when selecting some of these foods as a primary CHO source, as some athletes may be prone to gastrointestinal discomfort-especially regarding those foods where the quantities required for recommended CHO intake may be voluminous (e.g., potatoes). Palatability may be another barrier to the ingestion of some of these CHO-rich foods. Although most of these CHO-rich foods appear effective for exercise performance or recovery when consumed pre- and post-exercise, not all are viable to ingest during exercise due to difficulties in the quantities required, transport, and/or gastrointestinal discomfort. Raisins, bananas and honey may be particularly useful CHO foods for consumption during exercise, as they are easily transportable. Athletes should trial CHO food sources before, during and/or following training before implementation during competition. |
