Research
Macro partitioning
Carbohydrate periodization and strategic timing (loading, intra-exercise intake, post-exercise recovery) significantly support performance and recovery, whereas excessive protein intake above recommendations does not further improve performance.
For events over 90 minutes, use carbohydrate loading (10-12g/kg) 36-48 hours prior. During exercise, consume 30-60g carbs/hour (up to 90g for >2.5h). Post-exercise, prioritize carbs (1.2g/kg) if recovery time is short. Do not exceed protein recommendations as it offers no extra performance benefit.
GoodQualifiesHIGH confidence
Enerji ve makrobesin ögesi alımının beslenme periyodizasyonu ile sağlanmasının spor performansını destekleyebileği gösterilmiştir... önerilenin üzerinde alımın performans üzerinde önemli bir etkisi olmadığının üzerinde durulmuştur.
Why this rating
Systematic review of 31 articles with specific data on carb loading and protein limits.
Source
SPORCULARIN ENERJİ VE BESİN ÖGESİ GEREKSİNİMLERİ: SİSTEMATİK BİR İNCELEME
Sena Ömür et al. · Spor ve Rekreasyon Araştırmaları Dergisi · 2023
DOI 10.52272/srad.1367161
systematic_reviewCited 2×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Low Energy Availability (LEA) negatively impacts performance and health in both male and female athletes, causing reduced explosive power, endurance, and increased risk of injury and hormonal dysfunction.Good
- Micronutrient supplementation (Vitamin D, Iron, Calcium, Magnesium) supports health and performance markers, but a balanced diet is often sufficient; supplementation is primarily indicated for deficiencies.Moderate
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →