New Study Reveals Marathon Runners Need Higher Carbohydrate Intake for Optimal Performance

What's Happening?

A recent study conducted by Liverpool John Moores University and Science in Sport has revealed that marathon runners may benefit from consuming higher amounts of carbohydrates than previously recommended. The study involved elite male marathon runners with personal bests of 2 hours 30 minutes or faster. Participants were tested in a lab setting after carbohydrate loading the day before and consuming a high-carbohydrate breakfast. They then ran on treadmills at marathon pace while consuming varying amounts of carbohydrates per hour: 60, 90, or 120 grams. The study aimed to assess the effects of carbohydrate consumption on substrate metabolism during running, as runners often under-fuel compared to other endurance athletes. The results showed that higher carbohydrate intake led to increased carbohydrate oxidation and improved running economy, with the highest intake group burning 1.5-1.7 grams of carbohydrates per minute.

Why It's Important?

This study challenges traditional carbohydrate intake recommendations for marathon runners, which have ranged from 30 to 90 grams per hour depending on exercise duration. The findings suggest that consuming between 90 and 120 grams of carbohydrates per hour could enhance performance by improving running economy and reducing oxygen cost. This has significant implications for elite runners aiming to optimize their race performance. By adjusting their carbohydrate intake strategies, runners could potentially achieve faster times and better endurance. The study also highlights the importance of practicing fueling strategies during training to ensure effective carbohydrate metabolism on race day.

What's Next?

The study's findings may lead to updated carbohydrate intake guidelines for marathon runners, particularly at the elite level. Runners and coaches might begin to incorporate these higher carbohydrate strategies into training regimens to test their effectiveness and manage any potential gastrointestinal distress. As the running community digests these findings, there could be a shift in how athletes prepare nutritionally for long-distance events. Further research may also explore the application of these findings to other endurance sports and different athlete demographics.