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The Real Science of Sport Podcast

The Science of Endurance: Fuel & Hydration

Feb 15, 2022
01:21:28

Podcast summary created with Snipd AI

Quick takeaways

  • Endurance exercise relies on carbohydrates, fats, and proteins as fuel sources, with carbohydrates being the fastest burning fuel used during high-intensity exercise.
  • Ingesting carbohydrates during endurance exercise can help maintain energy levels and prevent hitting the wall, with the recommended amount varying based on duration and intensity of the activity.

Deep dives

Understanding Fuel Sources in Endurance Exercise

In endurance exercise, the body relies on three main fuel sources: carbohydrates, fats, and proteins. Carbohydrates are the fastest burning fuel and are used when exercise intensity is high. Fats are the slowest burning fuel and are utilized during low-intensity exercise. Proteins can also be used as fuel, but only in extreme energy deficit situations. The crossover concept explains how the contribution of carbohydrates and fats to energy production shifts as exercise intensity increases. Training can increase an individual's ability to burn fat as fuel, making them more efficient endurance athletes. Hitting the wall, or running out of energy, occurs when carbohydrate stores, such as muscle glycogen, become depleted. Ingesting carbohydrates during exercise can help maintain energy levels and prevent hitting the wall.

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