Physical and mental performance improves with carbohydrate supplementation during exercise. The addition of protein to the carbohydrate-containing beverage (4:1 ratio of carbohydrate to protein) may delay fatigue and reduce muscle damage.
When a person consumes carbohydrates during endurance exercise, the carbohydrate form exerts little negative effect on hormonal response, exercise metabolism, or endurance performance. The reason is straightforward: increased levels of sympathetic nervous system
hormones (catecholamines) in exercise inhibit insulin release. Concurrently, exercise increases a muscle's absorption of glucose, so any exogenous glucose moves into the cells with a lower insulin requirement.
Ingested carbohydrate provides a readily available energy nutrient for active muscles during prolonged intense [75% aerobic capacity] exercise [>1hour] and repetitive short bouts of near-maximal effort. Little benefit comes from carbohydrate feedings during low-intensity exercise [below 50% maximum] because fat oxidation fuels exercise with little demand on carbohydrate breakdown.
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