Table 2.
Summary of studies exploring the effects of CHO foods ingestion during exercise on performance.
| Study | Subjects | Exercise Test | Treatments | Timing | Performance |
|---|---|---|---|---|---|
| Earnest et al. [52] | 9 endurance-trained amateur males | 64 km cycling TT on a cycle ergometer | Honey (H): (LGI = 35) Dextrose (D): (HGI = 100) PL: Artificially flavoured placebo |
15 g of gel (honey, dextrose, or PL) with 250 mL water consumed every 16 km. | ↑H vs. PL ↑D vs. PL ↔H vs. D |
| Rietschier et al. [53] | 10 male endurance-trained cyclists and triathletes (V̇O2max: >45 mL·kg−1·min−1) |
2 h cycling followed by a 10 km TT | 1.1 g·kg−1 CHO from either six servings of 28 g raisin (R) or 26 g sports jellybeans (SJB) | Every 20 min during the 120 min cycling | ↔ R vs. SJB |
| Too et al. [54] | 11 healthy competitive male runners (V̇O2max: 58.2 ± 4.8 mL·kg−1·min−1) | 80 min treadmill running at 75% V̇O2max followed by a 5 km TT | Raisin (R): 0.7 g·kg−1 CHO Sport chew (SP): 0.7 g·kg−1 CHO |
Pre-exercise: 0.5 g·kg−1 CHO and every 20 min during exercise: 0.2 g·kg−1 CHO | ↑R vs. W ↑SP vs. W |
| Nieman et al. [49] | 14 trained cyclists (V̇O2max: 58.7 ± 5.2 mL·kg−1·min−1) |
75 km cycling TT | 0.2 g·kg−1 CHO from bananas (B) or CHO beverage (CB) | Every 15 min throughout exercise. | ↔B vs. CB |
| Nieman et al. [51] | 20 male cyclists (V̇O2max: 51.0 ± 1.4 mL·kg−1·min−1) |
75 km cycling TT | BAN: 0.4 g·kg−1 CHO from ripe Cavendish bananas PR: 0.4 g·kg−1 CHO from bosc pears W: Water only |
20 min before exercise and 0.15 g·kg−1 CHO from BAN or PR every 15 min during exercise | ↑BAN vs. W ↑PR vs. W |
| Nieman et al. [50] | 20 cyclists 14 males (V̇O2max: 47.0 ± 1.5 mL·kg−1·min−1) 6 females (V̇O2max: 46.5 ± 2.8 mL·kg−1·min−1) |
75 km cycling TT | CB: 0.4 g·kg−1 CHO from ripe Cavendish bananas MB: 0.4 g·kg−1 CHO from mini-yellow bananas SB: 6% Sugar beverage W: Water only |
20 min before exercise and 0.2 g·kg−1 CHO from one of the two banana types or the 6% sugar beverage every 15 min during exercise | ↔CB vs. MB vs. SB vs. W |
| Deli et al. [55] | 11 healthy recreationally trained male (n = 9) and female (n = 2) adults (V̇O2max: 46.2 ± 1.9 mL·kg−1·min−1) | 90 min of cycling at 60–70% V̇O2max, followed by a TT at 95% V̇O2max to exhaustion | Corinthian currants (CC) GL: CHO glucose-drink W: Water only |
1.5 g·kg −1 CHO 30 min pre-exercise (7 mL·kg−1 BM) 3 mL·kg−1 BM every 20 min during the 90 min trial, and 7 mL·kg−1 BM within 15 min after exercise |
↔CC vs. GL vs. W |
| Salvador et al. [56] | 12 cyclists (V̇O2peak: 60.7 ± 9.0 mL·kg−1·min−1) |
2 h cycle at 60–85% V̇O2peak followed by a cycling TT (6 kJ·kg−1 BM) | P: 548 g of potato for 120 g of CHO Sports gels (SG): 184 g for 120 g CHO W: Water only |
Servings to provide 15 g every 15 min during the test (128 g potato and 23 g SG per serving) | ↑P vs. W ↑SG vs. W ↔P vs. SG |
CHO carbohydrate, V̇O2max maximal oxygen consumption, V̇O2peak peak oxygen consumption, TT time-trial, TTE time to exhaustion, HGI high-glycaemic index, LGI low-glycaemic index meal.