Trimarni Coaching and Nutrition

  The High-Carbohydrate Fueling Revolution: What the Science Actually Says Based on a talk by Dr. Patrick Benjamin Wilson, Old Dominion University — presented at the ACSM Southeast Chapter Conference Elite endurance athletes today are consuming 100, 120 or 200 grams of carbohydrates per hour during competition. Sports nutrition products have never been more sophisticated, more palatable, or more portable. The message from coaches, sports dietitians, and pro athletes seems clear: more carbs, faster performance. But is the science keeping pace? I recently attended the ACSM Southeast Chapter conference and listened to this insightful talk by Dr. Patrick Benjamin Wilson of Old Dominion University. He took a hard look at where the research actually stands and what it still can't tell us about high carb fueling.  How We Got Here: A Brief History of Carb Fueling Guidelines 2009 – ACSM  recommended  30–60 g/hr  to maintain blood glucose levels during exercise. 2011 – Bu...

  The ideal fueling strategy during training/racing is the consumption of carbohydrates in a way that can be quickly emptied from the stomach, be rapidly digested and quickly absorbed so it can be used by the working muscles.  Just because you are consuming a gel, bar, solid food or drink with carbohydrates, this doesn't mean that your muscles are receiving those carbohydrates. The takeaway from this is not all carbs are the same. Exercise shifts blood flow away from the GI (Gastrointestional tract) towards the active muscles and lungs. Digestion is compromised during exercise. This is why it's important that your carb choices during exercise do not require a lot of digestion. The quicker and easier those carbs are emptied from the stomach, the quicker those carbs can be used by the active muscles. Also, the more digestion that is required, the greater risk for GI issues.  After digestion comes absorption. For the muscles to continue to perform during long distance activi...