Carbohydrates and Endurance Exercise
A comprehensive review confirms that consuming carbohydrate gels during prolonged exercise reliably improves performance.
Department of Exercise Physiology, Islamic Azad University, Iran
Carbohydrate gel ingestion significantly improves the intermittent endurance capacity
Adolescent athletes who consumed carbohydrate gels during exercise were able to run to exhaustion about 21% longer compared to placebo.
Institute of Sport, Physical Education and Health Sciences, University of Edinburgh, UK
Carbohydrate-gel supplementation and endurance performance during intermittent high-intensity shuttle running
Soccer players who consumed carbohydrate gels ran to exhaustion significantly longer than those in the placebo group.
School of Life Sciences, Napier University, Edinburgh, UK
Effects of pre-exercise ingestion of a carbohydrate-electrolyte gel on cycling performance
Taking a carbohydrate gel before exercise improved subsequent cycling performance. Athletes produced higher power output and sustained it for longer compared to the control group.
Department of Sport and Exercise Sciences. University of Chichester, United Kingdom
Effects of carbohydrate supplementation on the performance of endurance athletes
Of the 12 studies included, 8 found that carbohydrate intake improved endurance performance.
Postgraduate Program in Foods and Nutrition at the Federal University of Piauí, Brazil
Effects of Energy Gel Ingestion on Blood Glucose, Lactate, and Performance Measures During Prolonged Cycling
Energy gel intake during prolonged cycling increased blood glucose levels and improved performance. More frequent intake provided even greater benefits.
Department of Kinesiology, Canisius College, Buffalo, New York, USA
Carbohydrate-supplement form and exercise performance
Regardless of form — gels, sports drinks, or jelly beans — all carbohydrate supplements helped maintain blood glucose and improved performance compared to water alone.
Sports Performance Laboratory, University of California, USA
Glucose and Fructose Hydrogel Enhances Running Performance, Exogenous Carbohydrate Oxidation, and Gastrointestinal Tolerance
Consuming a carbohydrate gel during running improved endurance performance, carbohydrate utilization, and gastrointestinal comfort compared to a standard carbohydrate solution.
Carnegie School of Sport, Leeds Beckett University, UK
Physiological and performance effects of carbohydrate gels consumed prior to the extra-time period of prolonged simulated soccer match-play
Taking a carbohydrate gel before extra time in a simulated soccer match increased blood glucose levels and improved dribbling performance.
Sport, Exercise and Rehabilitation, Health and Life Sciences, Northumbria University, UK
