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Introduction
In this essay I will examine why the supplementation of carbohydrates is important during prolonged exercise to optimising performance. Also observed will be the importance of fluid replacement during prolonged exercise.
Carbohydrate Supplementation
Carbohydrates are converted to glucose after being digested, and are used to fill glycogen stores in your muscles and liver, and also to fuel brain function. It is the primary energy source for prolonged exercise, also referred to as endurance exercise, which is at or above 70% of aerobic capacity (1). ... This is the reason why athletes will find it very difficult to continue due to fatigue. ...
To keep your glycogen stores topped up it is necessary to refuel with carbohydrates within two hours of exercise. Of course, an overall carbohydrate-rich diet is also important (3). Carbohydrate feeding during prolonged exercise aids endurance by providing glucose for your muscles when they are running low (4, 5).
Sports drinks make a good choice for refilling your stores, as they are better tolerated and are more practical during prolonged exercise, and provide a suitable concentration of carbohydrate to water. A distance runner, for example, could easily save depleting his glycogen stores by consuming a sports drink during his run and prevent dehydration at the same time. ... The study concluded that carbohydrate supplementation during prolonged exercise requiring approximately 70-80% of Vo2 max (the maximum rate of oxygen you can utilise during exercise) can frequently delay the onset of fatigue, thereby increasing endurance (4).
Approximate Word count = 1214
Approximate Pages = 4.9
(250 words per page double spaced)
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