Carbohydrates
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Benefits and Concerns
Carbohydrate Supplementation
Benefits/Concerns of Carbohydrate Supplementation
Which Athletes Benefit from Carbohydrates
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Endurance Athletes
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runners, cyclists, and triathletes​
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High Volume Resistance Training
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workouts exceed 10 sets per muscle group​
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Timing/Dosage of Carbohydrate Supplementation
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Pre exercise: 1-4 gram per kilogram of body weight 1-4 hours before workout
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During Exercise: 30-60g per hour
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Post Exercise: 1-1.2 gram per kg of body weight.
Benefits of Carbohydrate Supplementation
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Enhanced Performance, Muscle Glycogen Recovery, Reduced Muscle Damage, Increased energy availability, and support for multi sport athletes.
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Concerns of Carbohydrate Supplementation
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limited performance improvement, potential GI distress, Non-Metabolic Benefits, Potential for higher caloric intake, and confounding factors in research.