How much carbohydrate can enhance endurance performance by 14% when consumed prior to exercise?

The consumption of carbohydrates prior to exercise is critical for optimizing endurance performance. Research has shown that consuming a moderate dose of carbohydrates can significantly enhance endurance, largely due to the increase in glycogen stores and improved availability of glucose for energy during prolonged physical activity.

In this context, the range of 1 to 4 grams of carbohydrates per kilogram of body weight is supported by various studies that demonstrate this amount can effectively enhance performance, potentially improving endurance outcomes by as much as 14%. This range ensures that athletes receive sufficient energy to sustain their performance without causing gastrointestinal discomfort, which can occur with larger amounts.

When considering the effective loading of carbohydrates to promote endurance improvements, it’s vital to balance between providing enough energy for optimal performance and avoiding overload that could lead to adverse effects. Thus, consuming 1 to 4 grams is not only practical but has been shown in studies to be effective in enhancing performance metrics in endurance sports.