{"id":503,"date":"2014-11-18T21:14:20","date_gmt":"2014-11-19T05:14:20","guid":{"rendered":"http:\/\/www.christofteuscher.com\/aagaa\/?p=503"},"modified":"2014-11-18T21:14:20","modified_gmt":"2014-11-19T05:14:20","slug":"pre-exercise-nutrition-the-role-of-macronutrients-modified-starches-and-supplements-on-metabolism-and-endurance-performance","status":"publish","type":"post","link":"https:\/\/christofteuscher.com\/aagaa\/pre-exercise-nutrition-the-role-of-macronutrients-modified-starches-and-supplements-on-metabolism-and-endurance-performance\/","title":{"rendered":"Pre-Exercise Nutrition: The Role of Macronutrients, Modified Starches and Supplements on Metabolism and Endurance Performance"},"content":{"rendered":"<p>Ormsbee <em>et al.<\/em> [<a href=\"http:\/\/dx.doi.org\/nu6051872\" target=\"_blank\">1<\/a>] recently published a comprehensive review article on the effects of pre-exercise nutrition on endurance performance. As it often happens when you look at the primary scientific literature, the situation is complex and cannot be boiled down to a few simple guidelines, as popular science and other self-declared experts often want us to believe.\u00a0 Some of the questions they tried to answer are:<\/p>\n<ul>\n<li>Does pre-exercise carbohydrate ingestion increase performance? What are the effects of timing?<\/li>\n<li>What are the benefits of consuming starches?<\/li>\n<li>How does the consumption of a high-fat meal pre-exercise affect performance?<\/li>\n<li>What are the effects of short- and long-term fat adaptation?<\/li>\n<li>How does adding protein to carbohydrate meals affect performance?<\/li>\n<li>How does caffeine affect performance? What are the effects of timing?<\/li>\n<li>Does pre-exercise ingestion of beetroot juice enhance performance?<\/li>\n<\/ul>\n<p>In general the consumption of carbohydrate-rich meals pre-exercise benefits performance. The answer is not as simple for starches.\u00a0 The effect depends on how they are modified. The effect of high-fat meals is unclear. And both caffeine and beetroot juice enhance performance, but the effects depends on genetic factors and\/or training.<\/p>\n<p>[1] Michael J. Ormsbee, Christopher W. Bach, and Daniel A. Baur, <a href=\"http:\/\/dx.doi.org\/nu6051872\" target=\"_blank\">Pre-Exercise Nutrition: The Role of Macronutrients, Modified Starches and Supplements on Metabolism and Endurance Performance<\/a>, <span class=\"cit\">Nutrients, 6(5): 1782\u20131808, 2014. <\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ormsbee et al. [1] recently published a comprehensive review article on the effects of pre-exercise nutrition on endurance performance. As it often happens when you look at the primary scientific literature, the situation is complex and cannot be boiled down&hellip; <a href=\"https:\/\/christofteuscher.com\/aagaa\/pre-exercise-nutrition-the-role-of-macronutrients-modified-starches-and-supplements-on-metabolism-and-endurance-performance\/\" class=\"more-link\">Continue Reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_jetpack_memberships_contains_paid_content":false,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[19,3],"tags":[165,164,161,28,166,160,159,162,163],"class_list":["post-503","post","type-post","status-publish","format-standard","hentry","category-running","category-ultra","tag-beetroot","tag-caffeine","tag-carbohydrate","tag-endurance","tag-metabolism","tag-nutrition","tag-pre-exercise","tag-protein","tag-starch"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Pre-Exercise Nutrition: The Role of Macronutrients, Modified Starches and Supplements on Metabolism and Endurance Performance - Christof Teuscher<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.christofteuscher.com\/aagaa\/pre-exercise-nutrition-the-role-of-macronutrients-modified-starches-and-supplements-on-metabolism-and-endurance-performance\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pre-Exercise Nutrition: The Role of Macronutrients, Modified Starches and Supplements on Metabolism and Endurance Performance - Christof Teuscher\" \/>\n<meta property=\"og:description\" content=\"Ormsbee et al. [1] recently published a comprehensive review article on the effects of pre-exercise nutrition on endurance performance. 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Stay tuned for news and updates in the coming weeks. 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Out of 537 runners, there were officially 148 elite\u2026","rel":"","context":"In &quot;challenge&quot;","block_context":{"text":"challenge","link":"https:\/\/christofteuscher.com\/aagaa\/category\/challenge\/"},"img":{"alt_text":"tnfec14_2","src":"https:\/\/i0.wp.com\/christofteuscher.com\/aagaa\/wp-content\/uploads\/2014\/12\/tnfec14_2-1024x768.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/christofteuscher.com\/aagaa\/wp-content\/uploads\/2014\/12\/tnfec14_2-1024x768.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/christofteuscher.com\/aagaa\/wp-content\/uploads\/2014\/12\/tnfec14_2-1024x768.jpg?resize=525%2C300&ssl=1 1.5x"},"classes":[]},{"id":2100,"url":"https:\/\/christofteuscher.com\/aagaa\/news-2nd-oregon-desert-trail-speed-record-attempt\/","url_meta":{"origin":503,"position":3},"title":"NEWS: 2nd Oregon Desert Trail Speed Record Attempt","author":"Christof Teuscher","date":"July 5, 2016","format":false,"excerpt":"On Tuesday, Jul\u00a012, 2016, I plan to\u00a0start for a\u00a02nd\u00a0750-mile\u00a0Oregon Desert Trail (ODT) speed record attempt. 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The following movie was all filmed by myself with a GoPro.\u2026","rel":"","context":"In &quot;adventures&quot;","block_context":{"text":"adventures","link":"https:\/\/christofteuscher.com\/aagaa\/category\/adventures\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/christofteuscher.com\/aagaa\/wp-content\/uploads\/2014\/09\/gc_distances.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/christofteuscher.com\/aagaa\/wp-content\/uploads\/2014\/09\/gc_distances.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/christofteuscher.com\/aagaa\/wp-content\/uploads\/2014\/09\/gc_distances.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/christofteuscher.com\/aagaa\/wp-content\/uploads\/2014\/09\/gc_distances.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":2257,"url":"https:\/\/christofteuscher.com\/aagaa\/news-climbing-oregons-5-highest-peaks-10000ft-one-push-little-running\/","url_meta":{"origin":503,"position":5},"title":"NEWS: Climbing Oregon&#8217;s 5 Highest Peaks over 10,000ft in one Push, with a Little Running Between","author":"Christof Teuscher","date":"August 17, 2016","format":false,"excerpt":"The Plan On Thu, Aug 18, 2016, I will make a first attempt at climbing\/speed traversing all 5 Oregon peaks over 10,000ft (3,048 meters) in a single push: Mt. Hood, Mt. Jefferson, South Sister, Middle Sister, North Sister. I will connect the 5 peaks by running between them. The total\u2026","rel":"","context":"In &quot;adventures&quot;","block_context":{"text":"adventures","link":"https:\/\/christofteuscher.com\/aagaa\/category\/adventures\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/christofteuscher.com\/aagaa\/wp-content\/uploads\/2016\/08\/5x10C_map-1.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/christofteuscher.com\/aagaa\/wp-content\/uploads\/2016\/08\/5x10C_map-1.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/christofteuscher.com\/aagaa\/wp-content\/uploads\/2016\/08\/5x10C_map-1.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/christofteuscher.com\/aagaa\/wp-content\/uploads\/2016\/08\/5x10C_map-1.png?resize=700%2C400&ssl=1 2x"},"classes":[]}],"rttpg_featured_image_url":null,"rttpg_author":{"display_name":"Christof Teuscher","author_link":"https:\/\/christofteuscher.com\/aagaa\/author\/cteusche\/"},"rttpg_comment":0,"rttpg_category":"<a href=\"https:\/\/christofteuscher.com\/aagaa\/category\/running\/\" rel=\"category tag\">running<\/a> <a href=\"https:\/\/christofteuscher.com\/aagaa\/category\/ultra\/\" rel=\"category tag\">ultra<\/a>","rttpg_excerpt":"On Saturday, Aug 16, 2014, I finished my most insane running experience so far: Fat Dog 120. The ultra endurance trail race in beautiful British Columbia is 120mi (193km) long with 28,453ft (8672.7m) of elevation gain, just short of Mt.&hellip; Continue Reading &rarr;","_links":{"self":[{"href":"https:\/\/christofteuscher.com\/aagaa\/wp-json\/wp\/v2\/posts\/503","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/christofteuscher.com\/aagaa\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/christofteuscher.com\/aagaa\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/christofteuscher.com\/aagaa\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/christofteuscher.com\/aagaa\/wp-json\/wp\/v2\/comments?post=503"}],"version-history":[{"count":2,"href":"https:\/\/christofteuscher.com\/aagaa\/wp-json\/wp\/v2\/posts\/503\/revisions"}],"predecessor-version":[{"id":505,"href":"https:\/\/christofteuscher.com\/aagaa\/wp-json\/wp\/v2\/posts\/503\/revisions\/505"}],"wp:attachment":[{"href":"https:\/\/christofteuscher.com\/aagaa\/wp-json\/wp\/v2\/media?parent=503"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/christofteuscher.com\/aagaa\/wp-json\/wp\/v2\/categories?post=503"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/christofteuscher.com\/aagaa\/wp-json\/wp\/v2\/tags?post=503"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}