Naderi AGobbi NAli ABerjisian EHamidvand AForbes SCKoozehchian MSKarayigit RSaunders BStanhope KL2024-05-222024-05-222023-03-11Naderi A, Gobbi N, Ali A, Berjisian E, Hamidvand A, Forbes SC, Koozehchian MS, Karayigit R, Saunders B. (2023). Carbohydrates and Endurance Exercise: A Narrative Review of a Food First Approach.. Nutrients. 15. 6. (pp. 1367-).2072-6643https://mro.massey.ac.nz/handle/10179/69636Carbohydrate (CHO) supplements such as bars, gels, drinks and powders have become ubiquitous as effective evidence-based CHO sources that improve endurance exercise performance. However, athletes are increasingly turning to more cost-effective 'food-first' approaches for CHO ingestion to improve exercise performance. Mixed CHO foods including cooked lentils, oats, honey, raisins, rice, and potatoes are all effective pre-exercise CHO food sources. Caution is advised when selecting some of these foods as a primary CHO source, as some athletes may be prone to gastrointestinal discomfort-especially regarding those foods where the quantities required for recommended CHO intake may be voluminous (e.g., potatoes). Palatability may be another barrier to the ingestion of some of these CHO-rich foods. Although most of these CHO-rich foods appear effective for exercise performance or recovery when consumed pre- and post-exercise, not all are viable to ingest during exercise due to difficulties in the quantities required, transport, and/or gastrointestinal discomfort. Raisins, bananas and honey may be particularly useful CHO foods for consumption during exercise, as they are easily transportable. Athletes should trial CHO food sources before, during and/or following training before implementation during competition.(c) 2023 The Author/sCC BY 4.0https://creativecommons.org/licenses/by/4.0/carbohydratescyclingendurance athletesexercise performancerunningsport foodsHumansPhysical EnduranceDietary CarbohydratesExerciseHexosesAthletesJournal article10.3390/nu150613672072-6643journal-article1367-https://www.ncbi.nlm.nih.gov/pubmed/369860961367nu15061367