A new meta-analysis of 31 trials offers practical guidance for endurance athletes considering carbohydrate supplementation. The research found that carbohydrate ingestion reduces muscle glycogen depletion by approximately 9% during prolonged exercise—a modest but statistically significant effect. However, three key findings warrant attention: first, the glycogen-sparing benefit showed substantial individual variability, failing to reach significance in 46 of 48 individual studies; second, this variability suggests that glycogen conservation affects athletes differently; and third, carbohydrate’s performance benefits operate through multiple pathways beyond fuel preservation. This means athletes should not view carbohydrate supplementation solely as a glycogen-sparing strategy. Instead, evidence suggests carbohydrate supports performance through mechanisms including central nervous system signaling, metabolic optimization, and sustained power output. Individual responsiveness remains key when developing personalized nutrition strategies for endurance competition. Read the full article on GMJ Newsroom.
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