Carbohydrate loading improves athletic performance: new study

Posted on October 5, 2013 by Stone Hearth News

Int J Sport Nutr Exerc Metab. 2013 Oct 2. [Epub ahead of print]

The Effects of Carbohydrate Loading 48 Hours Prior to a Simulated Squash Match.

Raman A, Macdermid PW, Mündel T, Mann M, Stannard SR. Source: School of Sport and Exercise, Massey University, Palmerston North, New Zealand.

Abstract

The aim of this study was to ascertain whether a high carbohydrate diet in the days prior to movement patterns simulating a squash match would increase carbohydrate oxidation during the match, and alter physical performance.

Nine New Zealand level squash players were recruited to complete a simulated squash match on two occasions: 1) following a 48 hr high-carbohydrate (11.1g·kg-1); and 2) following a calorie-matched low-carbohydrate (2.1 g·kg-1) diet. The interventions were assigned in a randomised, single-blind, cross-over design.

 The match simulation was designed to mimic a five-game match lasting approximately one hour. Performance was measured as time to complete each game.

Expired respiratory gases and heart rate were continuously collected throughout the trial using a portable gas analysis system.

Capillary blood glucose and lactate samples were obtained during a 90 second rest period between each game. (adsbygoogle = window.adsbygoogle || []).push({});

Rating of perceived exertion was also recorded after each set.

 Respiratory exchange ratio was significantly higher during exercise following the high CHO diet (0.80 vs 0.76) p<0.001) and this was associated with significantly faster time to complete the games (2340 ± 189 s vs 2416 ± 128 s, p=0.036). Blood glucose and lactate concentrations were also significantly higher in the high carbohydrate condition (p = 0.038 and p=0.021 respectively).

These results suggest that ingestion of a diet high in carbohydrate (>10 g/kg body weight) preceding simulated competitive squash produces increased rates of carbohydrate oxidation and maintains higher blood glucose concentrations. These metabolic effects were associated with improved physical performance.

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