Thread by @nick_krontiris

This systematic review and meta-analysis suggests that carbohydrate ingestion before and during resistance training allows for greater volume to be completed during sessions lasting longer than 45 min and consisting of at least 8–10 sets.

- The current systematic review and meta-analysis sought to determine if and to what degree CHO ingestion influences RT performance.

Findings:

- Results indicated that carbohydrate ingestion before and during resistance training allows for greater volume to be completed during sessions lasting longer than 45 min and consisting of at least 8–10 sets.

- The ingestion of carbohydrate after a fast of 8 h or more, such as the overnight fast, can be expected to improve resistance training performance.

- Post-exercise blood lactate and glucose are elevated with carbohydrate ingestion.

- The number of maximal effort sets moderates the effect of carbohydrate ingestion on RT volume performance and post-exercise blood lactate, but not blood glucose.

- The load used and carbohydrate dose do not moderate the effect of carbohydrate ingestion on RT volume performance, post-exercise blood lactate, or post-exercise blood glucose.

Implications for Practice:

(1) For RT session durations greater than 45 min and consisting of at least 8–10 sets, CHO ingestion can be expected to improve performance.

(2) When RT occurs after a ≥ 8-h fast, such as the overnight fast, CHO ingestion may improve performance relative to a control or placebo.

(3) The number of sets completed with maximal effort seems to influence the ergogenic effect CHO ingestion. Therefore, as session training volume increases, the importance of CHO ingestion for performance also increases.

(4) Carbohydrate ingestion seems to have a greater benefit for lower body RT protocols, suggesting that CHO ingestion before and during lower body RT sessions may be of importance.

(5) Carbohydrate dose does not seem to influence the ergogenic effect of CHO ingestion. Therefore, ingesting an amount of CHO that the trainee perceives as adequate fuelling for the training session and to stave off sensations of hunger, may be of importance.

(6) Carbohydrate ingestion enhances volume, which increases post-exercise blood lactate.

While this increased lactate accumulation may be necessary for improved RT performance, there may be a trade-off where the additional fatigue incurred from greater training volume with CHO ingestion may influence the time-course of recovery.

(7) Blood glucose may influence training volume as a readily available fuel source. To increase blood glucose during RT, it appears that readily digestible sources of CHO (e.g., a sports drink) during RT can consistently and robustly increase blood glucose concentration.

The Ergogenic Effects of Acute Carbohydrate Feeding on Resistance Exercise Performance: A Systematic Review and Meta-analysis (open access)

doi.org/10.1007/s40279…

#nutrition #diet #exercise #Workout #TrainHard #GymLife #GymTime #muscle #strength #lift #GetStrong