When it comes to optimal athletic performance, nutrition holds a significant position, and lately, race nutrition has garnered considerable attention. In this article, we will delve into how smaller athletes can reap greater benefits from consuming high amounts of carbohydrates compared to their larger counterparts.

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Carbohydrates and Enhanced Performance during Endurance Events

During prolonged events lasting over 90 minutes, the ingestion of carbohydrates has been found to enhance exercise performance when compared to abstaining or solely consuming water. The rate-limiting factor in delivering carbohydrates to the muscles appears to be their absorption in the intestine. The transport proteins responsible for facilitating the passage of carbohydrates across the intestinal wall can become saturated. Numerous studies have suggested that increasing carbohydrate intake can yield significant benefits.

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Gastrointestinal Problems and Endurance Athletes

However, approximately 15-20% of endurance athletes chronically experience gastrointestinal (GI) issues during prolonged exercise. For these athletes, consuming larger quantities of carbohydrates may present challenges or prove to be impractical. It is worth noting that the oxidation of exogenous carbohydrates remains unaffected by body weight. In simpler terms, both lighter and heavier athletes will utilize the same amount of carbohydrates from a beverage.

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Implications for Marathon Runners

So, what does all of this signify for marathon runners? Smaller runners may possess a comparative advantage. If the maximum oxidation rate reaches 1 gram per minute, a runner weighing 56 kilograms can oxidize 20% more carbohydrates per kilogram of body weight compared to a runner weighing 70 kilograms (1.07 vs. 0.86 grams of carbohydrates per kilogram of body weight per hour). Furthermore, it has been argued that smaller runners enjoy thermoregulatory benefits over their heavier counterparts. In a previous commentary, we posited that smaller runners may hold a distinct edge in terms of exogenous carbohydrate oxidation and its contribution to overall energy expenditure, particularly when contrasted with heavier runners.

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The Role of Carbohydrate Intake in Sub-2-Hour Running

Considering all these factors, coupled with possessing an exceptional VO2max, lactate threshold, and running economy, we further proposed that shattering the 2-hour marathon barrier necessitates an individualized and aggressive fueling strategy, accompanied by a favorable tolerance for high carbohydrate consumption). In the past, runners consumed meager amounts of carbohydrates, if any. Nevertheless, it is said that Haile Gebrselassie was among the first runners to embrace high carbohydrate intake. Notably, during the sub-2-hour marathon challenge, Eliud Kipchoge purportedly consumed a mixture of maltodextrin and fructose, with an intake rate of 100 grams per hour.

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Conclusion

Race nutrition, specifically the incorporation of carbohydrates, plays an indispensable role in optimizing athletic performance. Smaller athletes may enjoy an advantage concerning exogenous carbohydrate oxidation and its contribution to overall energy expenditure. Developing a tailored fueling plan that emphasizes high carbohydrate intake can prove pivotal in attaining peak performance, particularly for marathon runners striving to surpass the 2-hour mark.

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Scientific references

1. Stellingwerff T, Jeukendrup AE. Commentaries on Viewpoint: The two-hour marathon: Who and when? J Appl Physiol 110: 278–293, 2011; Letter To The Editor doi:10.1152/japplphysiol.01259.2010  
2. Pfeiffer B, Cotterill A, Grathwohl D, Stellingwerff T, and Jeukendrup A. The effect of carbohydrate gels on gastrointestinal tolerance during a 16km run. Int J Sport Nutr Exerc Metab 19: 485-503, 2009.
3. Joyner MJ, Ruiz JR, and Lucia A. The Two-Hour Marathon: Who and When? J Appl Physiol.
4. Jeukendrup AE. Carbohydrate and exercise performance: the role of multiple transportable carbohydrates. Curr Opin Clin Nutr Metab Care 13: 452-457, 2010.