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Res Sports Med. 2019 Apr-Jun;27(2):166-181. doi: 10.1080/15438627.2018.1502188. Epub 2018 Jul 28.

Considerations for ultra-endurance activities: part 1- nutrition.

Author information

1
a Department of Nutrition Dietetics and Food , Monash University , Notting Hill, Victoria , Australia.
2
b Physical Medicine and Rehabilitation Service, Department of Veterans Affairs , Northern California Health Care System , Sacramento , CA , USA.
3
c Department of Physical Medicine and Rehabilitation , University of California Davis Medical Center , Sacramento , CA , USA.
4
d Ultra Sports Science Foundation , El Dorado CA , USA.
5
e Canadian Sport Institute Pacific , Victoria , Canada.

Abstract

Ultra-endurance activities (≥ 4h) present unique challenges that, beyond fatigue, may be exacerbated by sub-optimal nutrition during periods of increased requirements and compromised gastrointestinal function. The causes of fatigue during ultra-endurance exercise are multi-factorial. However, mechanisms can potentially include central or peripheral fatigue, thermal stress, dehydration, and/or endogenous glycogen store depletion; of which optimising nutrition and hydration can partially attenuate. If exercise duration is long enough (e.g. ≥ 10h) and exercise intensity low enough (e.g. 45-60% of maximal oxygen uptake), it is bio-energetically plausible that ketogenic adaptation may enhance ultra-endurance performance, but this requires scientific substantiation. Conversely, the scientific literature has consistently demonstrated that daily dietary carbohydrates (3-12g/kg/day) and carbohydrate intake (30-110g/h) during ultra-endurance events can enhance performance at individually tolerable intake rates. Considering gastrointestinal symptoms are common in ultra-endurance activities, effective dietary prevention and management strategies may provide functional, histological, systemic, and symptomatic benefits. Taken together, a well-practiced and individualized fuelling approach is required to optimize performance in ultra-endurance events.

KEYWORDS:

Carbohydrate; Energy; Epithelium; Gastrointestinal Symptoms; Ketogenic; Protein

PMID:
30056753
DOI:
10.1080/15438627.2018.1502188
[Indexed for MEDLINE]

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