Carbohydrate overdose in the peloton: progress or excess?

In recent years, runners' nutrition has undergone a real revolution, with a significant increase in carbohydrate consumption during exercise. This trend aims to maintain high blood sugar levels throughout the race, thus promoting performance and delaying fatigue. But how did we arrive at this almost exclusive strategy of energy gels? What are the ins and outs?

By Jean-François Tatard – Photos: ©3bikes.fr / DR 

The evolution of carbohydrate consumption during racing

Traditionally, runners have relied on their muscle and liver glycogen stores to provide energy during competitions.. Reserves accumulated during the days and meals preceding the effort. However, these reserves are limited and can be depleted during prolonged efforts. Which leads to a drop in performance, or even the dreaded mur from the 30th or 35th km to the marathon.

To counter this, the strategy of carbohydrate loading has been adopted, known as the Scandinavian Dissociated Diet or SDD. This involves increasing carbohydrate intake in the days leading up to a race in order to maximize glycogen stores. However, even with this approach, stores can become depleted during prolonged efforts. Hence the importance of regular carbohydrate intake during exercise.

As nutrition expert and coach José Lopez reminds us: “ Studies have shown that carbohydrate consumption during exercise improves performance in medium to long duration events. It may also have a beneficial effect on short duration but very high intensity exercises."

The rise of energy gels

In response to this need, energy gels have gained popularity.. These carbohydrate concentrates, often enriched with electrolytes and sometimes caffeine, provide a rapidly assimilated source of energy. Their compact format and ease of use make them valuable allies for runners.

According to Nicolas Aubineau, sports nutritionist dietitian, “ An energy gel is an exogenous energy substrate which mainly provides carbohydrates during exercise in order to limit the drop in glycogen stores..

However, It is essential to choose suitable gels and to use them tester in training to avoid digestive discomfort on race day. It is also recommended to consume the gels with water to facilitate their absorption and limit the risks of gastrointestinal disorders.testinals.

The advantagestagis from increased carbohydrate consumption

Maintaining a regular carbohydrate intake during exercise has several benefits:

• Maintaining blood sugar levels : prevents sudden drops in energy and feelings of intense fatigue.
• Preservation of muscle glycogen : by providing an external source of energy, the body draws less on its internal reserves, thus delaying exhaustion.
• Performance improvement : Studies have shown that carbohydrate intake during exercise can improve performance, especially during prolonged exercise.

Precautions to take according to coach Lopez

Although the advantagestagThere are many reasons for carbohydrate consumption during exercise, Excessive or inappropriate consumption can lead to digestive disorders. According to coach José Lopez, it is therefore crucial to:

• Tester in training : before adopting a new nutritional strategy in the race, it is essential to testduring training sessions to ensure tolerance.
• Adjust the quantities : Recommendations vary, but an intake of 30 to 60 grams of carbohydrate per hour is often suggested, depending on the intensity and duration of the effort.
• Vary sources : Alternating between gels, energy drinks and solid foods can help prevent monotony and digestive discomfort.

Furthermore, Dr Alain Taconet, a dental surgeon in Franconville, whom we consulted to write this article, himself observes an increase in cases of cavities among athletes. And especially among cyclists, probably due to the consumption of sugary gels during exerciseIt is therefore essential to maintain rigorous oral hygiene to prevent these inconveniences.

To conclude

The increase in carbohydrate consumption during exercise, particularly via energy gels, represents a major development in sports nutrition.. This strategy, when well mastered and adapted to each individual, allows you to optimize performance and push the limits of fatigue. As always, listening to your body and experimenting during training remain the keys to a successful nutritional approach.

However, It is important to note that this increased carbohydrate consumption may have repercussions on oral health..

The next time you set off on the route or the trails, don't forget to bring your energy gels. But most importantly, make sure you tester during your training before the big day. After all, prevention is better than cure… or than finishing the race doubled over!

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