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Sports Medicine

During-exercise nutrition is crucial for maintaining athletic performance and preventing fatigue. Proper strategies support energy levels, hydration status, and overall physiological function, helping athletes optimize their training and competition outcomes.

Carbohydrates are the primary fuel source during moderate to high-intensity exercise. Understanding different types and timing of carbohydrate consumption, along with proper hydration and electrolyte balance, is essential for maximizing endurance and performance in various sports and activities.

Importance of during-exercise nutrition

  • During-exercise nutrition plays a crucial role in maintaining athletic performance and preventing fatigue
  • Proper nutrition strategies during exercise support energy levels, hydration status, and overall physiological function
  • Understanding the importance of during-exercise nutrition helps athletes optimize their training and competition outcomes

Maintaining energy levels

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  • Sustained energy supply through carbohydrate intake prevents glycogen depletion
  • Steady blood glucose levels support continuous muscle function and cognitive performance
  • Strategic nutrient timing helps avoid the "bonk" or "hitting the wall" phenomenon (sudden fatigue)
  • Balanced energy intake reduces the risk of early exhaustion and improves endurance

Preventing dehydration

  • Adequate fluid intake replaces sweat losses and maintains blood volume
  • Proper hydration supports thermoregulation and cardiovascular function
  • Electrolyte balance preservation helps prevent muscle cramps and fatigue
  • Dehydration prevention strategies vary based on exercise intensity, duration, and environmental conditions

Optimizing performance

  • Nutrient intake during exercise enhances recovery between high-intensity efforts
  • Carbohydrate consumption improves power output and delays fatigue onset
  • Fluid and electrolyte balance maintenance supports neuromuscular function
  • Proper nutrition strategies can lead to improved endurance, speed, and overall athletic performance

Carbohydrate intake during exercise

  • Carbohydrates serve as the primary fuel source during moderate to high-intensity exercise
  • Proper carbohydrate intake strategies can significantly impact endurance and performance
  • Understanding different types and timing of carbohydrate consumption is crucial for optimal results

Types of carbohydrates

  • Simple carbohydrates provide rapid energy absorption (glucose, fructose)
  • Complex carbohydrates offer sustained energy release (maltodextrin)
  • Multiple transportable carbohydrates enhance absorption and utilization (glucose + fructose)
  • Liquid carbohydrates facilitate quick digestion and absorption (sports drinks)
  • Solid carbohydrate sources provide variety and personal preference options (energy gels, bars)
  • General guideline 30-60 grams of carbohydrates per hour for exercises lasting over 90 minutes
  • Higher intakes up to 90 grams per hour for ultra-endurance events (>2.5 hours)
  • Carbohydrate needs vary based on exercise intensity and individual tolerance
  • Gradual increase in carbohydrate intake during training helps improve gut adaptations
  • Personalized approaches consider factors like body weight, fitness level, and event duration

Timing of consumption

  • Begin carbohydrate intake within the first 30 minutes of exercise for events lasting >60 minutes
  • Consistent intake every 15-20 minutes maintains steady energy supply
  • Alternating between different carbohydrate sources can prevent flavor fatigue
  • Pre-exercise meal timing influences the need for early carbohydrate intake during activity
  • Post-exercise carbohydrate consumption supports recovery and glycogen replenishment

Hydration strategies

  • Proper hydration is essential for maintaining performance and preventing heat-related illnesses
  • Individualized hydration plans account for sweat rate, exercise intensity, and environmental conditions
  • Balancing fluid and electrolyte intake is crucial for optimal hydration during exercise

Water vs sports drinks

  • Water suffices for short-duration (<60 minutes) or low-intensity exercise
  • Sports drinks provide both hydration and carbohydrates for longer or more intense activities
  • Electrolyte-enhanced beverages help replace minerals lost through sweat
  • Sodium in sports drinks promotes fluid retention and stimulates thirst
  • Carbohydrate content in sports drinks (typically 6-8%) supports energy needs during prolonged exercise

Electrolyte balance

  • Sodium is the primary electrolyte lost in sweat, crucial for fluid balance
  • Potassium helps regulate muscle and nerve function during exercise
  • Magnesium supports energy production and muscle contraction
  • Calcium plays a role in muscle function and bone health
  • Individualized electrolyte needs depend on sweat rate and composition

Sweat rate considerations

  • Sweat rate varies among individuals and is influenced by factors like genetics and fitness level
  • Environmental conditions (temperature, humidity) significantly impact sweat rate
  • Calculating sweat rate pre-exercise weight - post-exercise weight + fluid consumed during exercise
  • Higher sweat rates require more aggressive fluid replacement strategies
  • Monitoring urine color helps assess hydration status (pale yellow indicates proper hydration)

Protein consumption during exercise

  • Protein intake during exercise can provide additional benefits, especially for endurance athletes
  • Combining protein with carbohydrates may enhance performance and recovery
  • Proper timing and dosage of protein consumption are crucial for maximizing benefits

Benefits for endurance athletes

  • Protein intake during exercise may reduce muscle damage and soreness
  • Amino acids from protein can serve as an alternative energy source during prolonged activities
  • Consuming protein alongside carbohydrates may improve endurance performance
  • Protein intake during exercise can jumpstart the recovery process
  • May help preserve lean muscle mass during ultra-endurance events

Protein vs carbohydrate ratio

  • Typical ratio 3:1 or 4:1 carbohydrate to protein for endurance exercise
  • Higher protein ratios may be beneficial for ultra-endurance events or multi-day competitions
  • Carbohydrates remain the primary focus for energy provision during exercise
  • Individual tolerance and preferences influence the optimal ratio
  • Excessive protein intake during exercise may lead to gastrointestinal discomfort

Timing and dosage

  • Small amounts of protein (5-10 grams per hour) can be beneficial during prolonged exercise
  • Protein intake becomes more crucial in events lasting longer than 3-4 hours
  • Combining protein with carbohydrates in recovery drinks post-exercise enhances glycogen resynthesis
  • Consuming protein immediately after exercise supports muscle repair and adaptation
  • Gradual introduction of protein during training helps assess individual tolerance and preferences

Ergogenic aids during exercise

  • Ergogenic aids can enhance athletic performance when used appropriately
  • Proper timing and dosage of ergogenic aids are crucial for maximizing benefits
  • Understanding the mechanisms and potential side effects of ergogenic aids is essential for safe use

Caffeine supplementation

  • Caffeine enhances alertness, focus, and perceived exertion during exercise
  • Typical effective dose 3-6 mg per kg of body weight, consumed 30-60 minutes pre-exercise
  • Caffeine can improve endurance performance and high-intensity short-duration activities
  • Individual responses to caffeine vary, and tolerance may develop with regular use
  • Potential side effects include jitters, anxiety, and sleep disturbances

Nitrate-rich foods

  • Dietary nitrates (beetroot juice) can enhance endurance performance
  • Nitrates convert to nitric oxide in the body, improving blood flow and oxygen delivery
  • Consume nitrate-rich foods or supplements 2-3 hours before exercise for optimal effects
  • Regular consumption may lead to greater benefits due to cumulative effects
  • Most effective for endurance activities lasting 5-30 minutes

Beta-alanine usage

  • Beta-alanine supplementation increases muscle carnosine levels, buffering lactic acid
  • Effective for high-intensity exercises lasting 1-4 minutes (400m run, 100m swim)
  • Typical dosage 3-6 grams per day, taken in smaller doses to avoid paresthesia (tingling sensation)
  • Benefits may take 2-4 weeks of consistent supplementation to become noticeable
  • Can be combined with other ergogenic aids like creatine for synergistic effects

Nutritional needs for different activities

  • Nutritional requirements vary significantly based on the type, intensity, and duration of exercise
  • Tailoring nutrition strategies to specific sports and activities optimizes performance
  • Understanding the unique demands of different sports helps athletes develop effective fueling plans

Endurance vs strength sports

  • Endurance sports require higher carbohydrate intake to sustain energy levels
  • Strength sports focus more on protein intake for muscle repair and growth
  • Endurance athletes benefit from frequent fueling during activity (every 15-20 minutes)
  • Strength athletes may prioritize pre and post-workout nutrition over during-exercise intake
  • Hydration needs tend to be higher in endurance sports due to prolonged sweating

Team vs individual sports

  • Team sports often involve intermittent high-intensity efforts, requiring easily digestible carbohydrates
  • Individual sports allow for more personalized and precise nutrition timing
  • Team sports may have limited opportunities for in-game fueling, emphasizing pre-game nutrition
  • Individual sports athletes can often carry and consume their preferred nutrition products
  • Hydration strategies in team sports must consider game rules and timeouts

Duration-based considerations

  • Short-duration events (<60 minutes) may not require significant during-exercise nutrition
  • Moderate-duration events (1-2 hours) benefit from carbohydrate intake and proper hydration
  • Long-duration events (>2 hours) require comprehensive nutrition strategies including carbs, protein, and electrolytes
  • Ultra-endurance events may necessitate solid food consumption and varied nutrient sources
  • Recovery nutrition becomes increasingly important as event duration increases

Gastrointestinal considerations

  • Gastrointestinal comfort is crucial for maintaining performance during exercise
  • Proper nutrition choices and timing can help minimize digestive distress
  • Individual tolerance to different foods and supplements varies, requiring personalized approaches

Avoiding digestive distress

  • Gradually introduce new nutrition products during training, not competition
  • Consume easily digestible carbohydrates to minimize gastrointestinal upset
  • Avoid high-fat and high-fiber foods immediately before and during exercise
  • Stay well-hydrated to support digestive function and nutrient absorption
  • Practice nutrition strategies during training to identify individual tolerances

Low-fiber options

  • Choose refined grains over whole grains for pre-exercise meals (white rice, pasta)
  • Opt for low-fiber fruits (bananas, melons) instead of high-fiber alternatives (berries, apples)
  • Select protein sources with minimal fiber content (lean meats, eggs)
  • Use sports nutrition products specifically designed for easy digestion (gels, sports drinks)
  • Gradually reintroduce fiber post-exercise to support overall health

Easily digestible foods

  • Ripe bananas provide quickly absorbed carbohydrates and potassium
  • White rice or rice cakes offer simple carbohydrates with minimal digestive stress
  • Sports gels and chews designed for rapid absorption and easy digestion
  • Diluted sports drinks can provide both hydration and easily digestible carbohydrates
  • Smooth nut butters in small amounts can offer some fat and protein without excessive fiber

Environmental factors

  • Environmental conditions significantly impact nutritional needs during exercise
  • Adapting nutrition and hydration strategies to different environments is crucial for performance and safety
  • Understanding how the body responds to various environmental stressors helps optimize nutrition plans

Hot vs cold conditions

  • Hot conditions increase sweat rate and fluid needs
  • Cold environments may mask thirst sensation, leading to dehydration
  • Electrolyte replacement becomes more critical in hot conditions due to increased sweat losses
  • Carbohydrate needs may be higher in cold environments to maintain body temperature
  • Hot conditions may require more frequent, smaller fluid intakes to prevent gastrointestinal distress

Altitude considerations

  • Higher altitudes increase respiratory water loss and dehydration risk
  • Carbohydrate oxidation increases at altitude, potentially increasing carbohydrate needs
  • Iron-rich foods may support red blood cell production for altitude adaptation
  • Antioxidant-rich foods can help combat increased oxidative stress at altitude
  • Proper hydration is crucial for managing altitude sickness symptoms

Humidity effects

  • High humidity reduces the body's ability to cool through sweat evaporation
  • Increased fluid and electrolyte needs in humid conditions due to profuse sweating
  • Risk of hyponatremia (low blood sodium) increases in humid conditions with excessive water intake
  • Choosing sports drinks over plain water becomes more important in high humidity
  • Cooling strategies (ice slurries, cold towels) may be beneficial in hot and humid conditions

Individualized nutrition plans

  • Personalized nutrition strategies account for individual differences in physiology and preferences
  • Tailoring nutrition plans to specific needs can optimize performance and minimize gastrointestinal issues
  • Regular assessment and adjustment of nutrition plans ensure continued effectiveness

Body composition factors

  • Higher muscle mass may increase protein and overall calorie needs
  • Body fat percentage influences thermoregulation and hydration requirements
  • Lean body mass affects overall energy expenditure during exercise
  • Weight management goals may influence macronutrient ratios in nutrition plans
  • Body surface area to mass ratio impacts sweat rate and fluid needs

Metabolic differences

  • Metabolic efficiency varies among individuals, affecting energy needs during exercise
  • Some athletes may be more efficient at fat oxidation, influencing carbohydrate requirements
  • Insulin sensitivity can impact carbohydrate utilization and timing strategies
  • Metabolic heat production differences affect hydration and cooling needs
  • Individual variations in enzyme activity may influence nutrient absorption and utilization

Personal preferences

  • Taste preferences influence adherence to nutrition plans
  • Texture sensitivities may dictate choices between liquid, gel, or solid fuel sources
  • Cultural or ethical dietary restrictions require tailored nutrition strategies
  • Previous experiences with different foods or supplements shape individual choices
  • Psychological factors (comfort foods, pre-competition rituals) play a role in nutrition planning

Monitoring and adjusting intake

  • Regular monitoring of nutrition strategies helps optimize performance and prevent issues
  • Adjusting intake based on various factors ensures that nutrition plans remain effective over time
  • Developing self-awareness of nutritional needs is crucial for long-term athletic success

Performance indicators

  • Track changes in perceived exertion during training and competition
  • Monitor power output or pace stability as indicators of energy availability
  • Assess recovery time between high-intensity efforts or training sessions
  • Evaluate cognitive function and decision-making abilities during extended exercise
  • Analyze post-exercise recovery rates and readiness for subsequent training

Subjective feelings

  • Pay attention to hunger or fullness cues during exercise
  • Note any gastrointestinal discomfort or bloating related to nutrition intake
  • Assess overall energy levels and fatigue patterns throughout exercise sessions
  • Consider mood and motivation as potential indicators of nutritional status
  • Evaluate thirst sensations and dry mouth feelings for hydration assessment

Real-time modifications

  • Adjust carbohydrate intake based on exercise intensity and duration changes
  • Increase fluid consumption in response to unexpected environmental conditions
  • Modify electrolyte intake according to sweat rate and composition
  • Alter the form of nutrition (liquid to solid or vice versa) based on gastrointestinal comfort
  • Implement caffeine or other ergogenic aids strategically during prolonged events
© 2025 Fiveable Inc. All rights reserved.
AP® and SAT® are trademarks registered by the College Board, which is not affiliated with, and does not endorse this website.


© 2025 Fiveable Inc. All rights reserved.
AP® and SAT® are trademarks registered by the College Board, which is not affiliated with, and does not endorse this website.

© 2025 Fiveable Inc. All rights reserved.
AP® and SAT® are trademarks registered by the College Board, which is not affiliated with, and does not endorse this website.
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