Carbohydrate dose recommendation for cyclists

Qiao Jinghua Zhang yuda

Abstract：Carbohydrates provide energy for athletes and help improve athletic performance.Athletes need to consume sufficient carbohydrates based on energy expenditure in their daily training.This article describes the reasonable dose that should be taken before，during，and after training or competition to improve athlete performance.

Keywords：cyclist；carbohydrate；amount

1 Introduction

Carbohydrates（CHO） provide energy for athletes and maintain athletic performance.Athletes should provide the right amount of CHO before，during and after exercise.The purpose of this study was to provide recommendations to ensure that athletes consume reasonable dose of carbohydrates.

2 Methodology

In Pub-med， we use carbohydrate， nutrition， cyclist， and cycling as keywords to search for related research as reference.

3 Result

It is usually assumed that muscle glycogen must be restored between daily training sessions to facilitate optimal training capabilities.Cyclists should intake 7-10g/kg/d different kinds of CHO.

Cyclists should modify their diets 1-2 days before competition，using the CHO loading procedure to enhance muscle glycogen.Some authors suggest that 300-400g CHO consumed 3–4 h before exercise can enhances cyclists performance.

During exercise，if the training time is less than 1 hour，a CHO mouthwash （swirling 25 m L of a 6% CHO beverage around in the mouth for 10s，every 7.5min） significantly improved athletic performance.While cyclists need to supplement CHO 30-60g/h for 1-2 hours and 90g/h the exercise lasts 2 h or more，and these carbohydrates should consist of a mix of multiple transportable carbohydrates，e.g. glucose：fructose or maltodextrin：fructose.

Carbohydrate-rich foods and fluids with a medium to high glycaemic index at 1.0-1.5g/kg carbohydrate for the first 4h should be the target.It is also necessary to ensure a total intake of 600 grams of carbohydrates within 24 hours after the game.

4 Conclusion

The supplement of CHO has a positive impact on the performance of athletes.Athletes should supplement different dose of CHO according to the energy requirements of different training stages to achieve better performance.

5 Reference

Black， K. E.， Skidmore， P.， & Brown， R. C. （2012）. Fluid balance of cyclists during a 387-km race. European Journal of Sport Science， 14（sup1）， S421–S428.

Michalczyk， M.， Czuba， M.， Zydek， G.， Zaj?c， A.， & Langfort， J. （2016）. Dietary Recommendations for Cyclists during Altitude Training. Nutrients， 8（6）， 377.

Author Introduction：

First author： Qiao Jinghua （1994.7 ～） female， Beijing， Beijing Sports University，Graduate student （2016 Masters）， Physical Education and Training.

Second author： Zhang Yu （1994.8 -） male， Beijing， Beijing Sports University， undergraduate student （2013 undergraduates），Social sports instruction.