Abstract
Endurance athletes rarely compete in the fasted state, as this may compromise fuel stores. Thus, the timing and composition of the pre-exercise meal is a significant consideration for optimizing metabolism and subsequent endurance performance. Carbohydrate feedings prior to endurance exercise are common and have generally been shown to enhance performance, despite increasing insulin levels and reducing fat oxidation. These metabolic effects may be attenuated by consuming low glycemic index carbohydrates and/or modified starches before exercise. High fat meals seem to have beneficial metabolic effects (e.g., increasing fat oxidation and possibly sparing muscle glycogen). However, these effects do not necessarily translate into enhanced performance. Relatively little research has examined the effects of a pre-exercise high protein meal on subsequent performance, but there is some evidence to suggest enhanced pre-exercise glycogen synthesis and benefits to metabolism during exercise. Finally, various supplements (i.e., caffeine and beetroot juice) also warrant possible inclusion into pre-race nutrition for endurance athletes. Ultimately, further research is needed to optimize pre-exercise nutritional strategies for endurance performance.
Highlights
Optimal endurance performance requires careful consideration of nutrient intake
It seems reasonable that the metabolic perturbations associated with consuming CHO within 1 h prior to exercise, seemingly inconsequential when compared to placebo, may potentially impair performance when compared to CHO ingestion 2–3 h prior
Slow digesting modified starches offer the potential for a blunted glucose and insulin response, aiding in the increased utilization of free fatty acid (FFA) during exercise; there appears to be no effect on performance versus simple CHO [69,82,83] (Table 2)
Summary
Optimal endurance performance requires careful consideration of nutrient intake. Research accumulated over the last half-century has shown that the most beneficial nutritional intervention is one that can augment and preserve carbohydrate (CHO) fuel stores (muscle and liver glycogen) for late-race, high-intensity exercise. Consuming a meal in the hours preceding an event is one method for maximizing glycogen stores and potentially influencing its utilization during exercise. The aim of the following review is to examine the effects of pre-exercise macronutrient composition on metabolism and performance. The metabolic and performance effects of consuming caffeine and beetroot juice in the hours prior to exercise will be discussed
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