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During prolonged exercise, when muscle glycogen stores are depleted, blood glucose can assume 100% of the total carbohydrate (CHO) oxidation. The effectiveness of exogenous CHO during endurance exercise has been widely documented. However, CHO ingestion during extended exercise at lower intensities has received little attention. PURPOSE: To determine the effects of carbohydrate feeding on blood glucose and self-selected hiking speed during a prolonged submaximal exercise bout. METHODS: Subjects (n=12) completed two extended hikes (24K) in a single-blind double-crossover design 7 days apart. Blood glucose concentration was measured pre, post, and hourly during the hike using an automated glucometer. Concurrently, subjects consumed 200mL of a CHO (40g.hour, 20% maltodextrin) or placebo (PLA) drink hourly. Rating of perceived exertion (RPE) was also recorded hourly using the Borg 6-20 scale. Data were analyzed using a priori planned comparisons across trials. RESULTS: Blood glucose was similar prior to exercise and for the first 8K of the hike. Thereafter blood glucose remained significantly higher (p<0.05) during the CHO trial (12K: CHO=6.1±0.9, PLA=5.2±0.6; 16K: CHO=6.3±1.0, PLA=5.4±1.1; 20K: CHO=7.8±1.0, PLA=5.8±1.2; 24K: CHO=7.4±0.9, PLA=5.7±1.0 mM). Subjects self-selected a faster hiking speed during the CHO trial as demonstrated by the significant difference in return time (124±15 and 136±12 minutes for the CHO and PLA trials, respectively, p<0.05) despite no differences in RPE values (11.92±3.00 vs. 11.75±2.30, p<0.05). CONCLUSION: These data demonstrate that supplemental CHO feedings can improve self-selected exercise performance during low to moderate extended hiking regardless of the subject’s rating of perceived exertion.

LIQUID CARBOHYDRATE FEEDING IMPROVES SELF-SELECTED EXERCISE PERFORMANCE DURING A 24K HIKE