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
systematic_reviewCited 2×
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