ENDURANCE – TRIATHLON – NUTRITION – CARBOHYDRATES


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ENHANCED ENDURANCE PERFORMANCE BY PERIODIZATION OF CARBOHYDRATE INTAKE: “SLEEP LOW” STRATEGY – 2016


Marquet LA1, Brisswalter J, Louis J, Tiollier E, Burke LM, Hawley JA, Hausswirth C.
METHODS:
– 21 triathletes (V˙O2max: 58.7 ± 5.7 mL·min·kg) were divided into two groups:
(1) a “sleep-low” (SL) (n = 11)
(2) a control (CON) group (n = 10)
– Same daily carbohydrate (CHO) intake (6 g·kg·d) but with different timing over the day to manipulate CHO availability before and after training sessions.
– The SL strategy consisted of a 3-wk training-diet intervention comprising 3 blocks of diet-exercise manipulations:
1) “train-high” interval training sessions in the evening with high-CHO availability
2) overnight CHO restriction (“sleeping-low”)
3) “train-low” sessions with low endogenous and exogenous CHO availability.
– The CON group followed the same training program but with high CHO throughout training sessions (no CHO restriction overnight, training sessions with CHO provision)
RESULTS:
(1) There was a significant improvement in delta efficiency during submaximal cycling for SL versus CON
(2) SL also improved supramaximal cycling to exhaustion at 150% of peak aerobic power and 10-km running performance
(3) Fat mass was decreased in SL, but not lean mass
CONCLUSION:
– Short-term periodization of dietary CHO availability around selected training sessions promoted significant improvements in submaximal cycling economy, as well as supramaximal cycling capacity and 10-km running time in trained endurance athletes.


 

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