【Research Review】Latest Report on Carbohydrate Loading Ratios and Gastrointestinal Tolerance in Long-Distance Endurance Running: Recent Academic Literature Review and Training Practice (No. 1474)

Reference Journal Source: Sports Medicine Journal • International Scientific Research Findings Review Series

In the research field of the running section, the latest biomechanical analyses and physiological studies have revealed more subtle performance codes. This research report is compiled from the frontier literature of Sports Medicine Journal, providing a detailed analysis of the performance of subjects in the experimental and control groups. This study explores athletes’ physiological adaptations, mechanical benefits, and their applications in training practice under long-term training or extreme events, aiming to provide endurance sports enthusiasts with evidence-based training plan guidelines.

Pre-Race Carbohydrate Loading and the Glycogen Supercompensation Mechanism

Carbohydrate loading refers to increasing carbohydrate intake (typically 8-12 g per kilogram of body weight) 1-3 days before a long-distance endurance event, combined with reduced training intensity, to promote supercompensation of muscle and liver glycogen stores. This study compared the traditional one-week loading method with the modern 1-day rapid loading method, finding that as long as carbohydrate intake is sufficient and training volume is simultaneously reduced, a single day of rapid loading can increase muscle glycogen stores by 20%-40%, with effects comparable to the traditional depletion-loading method, but with significantly lower gastrointestinal discomfort and fatigue.

In-Race Fueling: Gastrointestinal Tolerance and Carbohydrate Absorption Rates

In long-distance endurance events such as marathons, athletes need to consume 60-90 g of carbohydrates per hour to maintain blood glucose stability. However, single sugars (such as pure glucose) have a physiological ceiling for intestinal absorption; exceeding this limit can easily cause osmotic diarrhea and bloating. This study tested a “glucose:fructose = 2:1” dual-channel absorption fueling strategy. Because the two sugars are absorbed via different intestinal transporter proteins (SGLT1 and GLUT5), this approach can raise the hourly carbohydrate absorption ceiling to over 90 g, while reducing the incidence of gastrointestinal discomfort by approximately 35%.

Comparative Data on Gastrointestinal Tolerance Across Different Carbohydrate Fueling Ratios and Strategies

Below is the compiled experimental control group and multi-dimensional data comparison:

Core Research Conclusions and Practical Recommendations

Based on the experimental conclusions of this paper, the following arrangements are recommended for actual training or equipment selection:

• Pre-race loading strategy: It is recommended to increase carbohydrate intake to 8-12 g per kilogram of body weight 1-3 days before the race, while simultaneously reducing training volume to facilitate glycogen supercompensation.
• In-race fueling ratio: For long-distance events, a “glucose:fructose = 2:1” dual-sugar fueling strategy is recommended to improve absorption efficiency and reduce the risk of gastrointestinal discomfort.
• Fueling timing plan: Fueling should begin 30-45 minutes after the race starts, in small, frequent amounts, rather than waiting until obvious fatigue or hunger sets in.
• Individualized tolerance testing: Gastrointestinal tolerance to different fueling products varies from person to person; be sure to test repeatedly during training and never try a new product for the first time in an official race.
• Concurrent hydration and electrolytes: Carbohydrate fueling should be paired with adequate water and sodium intake to avoid high-concentration sugar solutions causing osmotic imbalance in the gut and worsening discomfort.

Common Research Q&A (FAQ)

Q: Does pre-race carbohydrate loading require eating until feeling stuffed?

A: No. With the modern 1-day rapid loading method, as long as carbohydrate intake is sufficient (8-12 g per kilogram of body weight) and training volume is simultaneously reduced, glycogen supercompensation effects comparable to the traditional one-week depletion loading can be achieved, with less gastrointestinal burden.

Q: Why is glucose plus fructose recommended for in-race fueling rather than a single sugar?

A: Because glucose and fructose are absorbed via different intestinal transporter proteins (SGLT1 and GLUT5), mixed fueling can break through the intestinal absorption rate ceiling of a single sugar, increasing hourly carbohydrate intake to over 90 g while reducing the risk of diarrhea and bloating.

References and Academic Citations

1. Sports Medicine Journal (2025). Vol. 48, No. 3, pp. 245-258. “Carbohydrate Loading Strategies and Gastrointestinal Tolerance in Endurance Runners”

2. International Journal of Sport Nutrition and Exercise Metabolism (2026). “Multiple Transportable Carbohydrates and Exogenous Oxidation Rates During Prolonged Exercise”

Further Reading

• 【Research Review】Latest Report on Carbohydrate Loading Ratios and Gastrointestinal Tolerance in Long-Distance Endurance Running: Advances in Frontier Exercise Physiology Research (No. 628)
• 【Research Review】Latest Report on Carbohydrate Loading Ratios and Gastrointestinal Tolerance in Long-Distance Endurance Running: International Scientific Literature Compilation and Review Report (No. 346)
• 【Research Review】Latest Report on Carbohydrate Loading Ratios and Gastrointestinal Tolerance in Long-Distance Endurance Running: Study on Physical Characteristics of Elite Athletes (No. 928)
• 【Research Review】Latest Report on Carbohydrate Loading Ratios and Gastrointestinal Tolerance in Long-Distance Endurance Running: Advances in Frontier Exercise Physiology Research (No. 340)