Pre-exercise nutrition: What do we know and how should we use it?

-Dr Dan Plews

All endurance athletes eat, and all endurance athletes train. Whether consciously or not, all endurance athletes therefore have to make decisions about what they eat (or don’t eat) before training. Pre-exercise nutrition has the potential to impact the substrates we utilize to fuel training (i.e. fats and carbohydrates), our performance in training (i.e. the watts or pace we put out), and also our adaptive responses to the training stimulus (1, 2).

Pre-exercise nutrition is therefore a fascinating and highly relevant area of study in sports science. Recently, my PhD student Jeff Rothschild, AUT Professor Andrew Kilding and myself published a large review of the effects of pre-exercise nutrition on a range of metabolic and physiological responses in the open-access journal Nutrients (3). We pooled the results of 125 studies, which included data from 1245 athletes (~13% females) to assess the effects of pre-exercise carbohydrate (CHO) ingestion and...

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