Originally Posted by
MonsieurChrono
In fact, the latest research that has gone through more than 160 studies suggests that exogenous carbs don't need to go beyond ~10 grams per hour to maximize performance, which is like 1 fig:
The data reviewed herein present the novel interpretation that nutritional strategies to maximize performance during prolonged exercise (>2-3 hours) should be geared to maintaining the small glucose pool (blood + liver) during exercise rather than filling (or overfilling) the large glucose pool (skeletal muscle) before exercise. The present evidence indicates that this can be achieved by ingesting relatively small amounts of carbohydrates (∼10 g/h) during exercise. ... These data demonstrate that the main benefit of carbohydrate ingestion before or during exercise is to prevent exercise-induced hypoglycemia, highlighted in prolonged efforts (>2-3 hours) and individuals with insufficient hepatic gluconeogenesis.
Source: https://doi.org/10.1210/endrev/bnaf038
My take on that quote is that carb loading prior to exercise is not useful. And for the most part I have always thought that carb loading is bunk.
And as for that 10 g/h during the exercise is beneficial compared to no carbohydrate. That was when comparing those on a low carb daily intake with others on a higher carb daily intake. That group saw no difference during submaximal prolonged exercise. But persons from either group getting benefit when using the 10 g/h during that exercise.
They don't quite get into the difference when more is used. Which I expect is a diminishing return. And at some point detrimental.
I personally didn't find anything novel about this study that impacts my overall thinking and action on when I use carbohydrate.
Although I will say that taking a small nibble out of one dried fig 4 to 6 times during a high effort ride is going to be difficult. I'd rather just put the carbohydrate in my bottle so I get both hydration and carbohydrate at the same time.