Getting the nutrition right is crucial for both training and racing. Too little and you will hit the wall or too much and you will suffer from gastrointestinal distress or suppress training adaptations.
It is thus our intention to educate you on why carbohydrates are important during exercise and to provide you some guidelines that you can work with. To get the most out of your exercise sessions our expert nutritionists have devised a guide to make sure you will always have the sufficient energy levels.
But first let us explain why carbohydrates are essential for endurance athletes:
So, carbohydrates are important. But why?
CAN CARBOHYDRATE INTAKE DURING EXERCISE MINIMISE MUSCLE DAMAGE?
ARE THERE ANY DIFFERENCES IN TYPES OF CARBOHYDRATES?
WHY A COMBINATION OF MALTODEXTRIN AND FRUCTOSE DURING EXERCISE?
The research showed that glucose based carbohydrates such as maltodextrin can only be oxidised at a rate of 60 grams per hour. However, when fructose and maltodextrin are combined, much higher oxidation rates were observed. In fact, the highest possible oxidation rates peaking at >1.7 g/min or approximately 100 g/h were observed when maltodextrin and fructose were provided in 1:1 ratio. When both gastrointestinal comfort, oxidation rates and performance were analysed, professor David Rowlands and colleagues found that the optimal ratio between glucose based carbohydrates and fructose is likely 1:0.8 in favour of maltodextrin. This is the reason why our products contain a mixture of fructose and glucose.
WHY A COMBINATION OF MALTODEXTRIN AND FRUCTOSE DURING RECOVERY?
In the post-exercise recovery period the main aim is to replenish both muscle and liver glycogen stores. Research showed that combining glucose based carbohydrates (i.e., maltodextrin) and fructose is the most effective strategy in achieving this. In addition to that, there is emerging evidence that this also translates into improved performance.
WHAT IS MALTODEXTRIN?
Basically, maltodextrin is a chain of glucose molecules. It isn't sweet and the impact on tonicity of the drink is more favourable than glucose. In terms of digestion, there is no evidence. Hence our products contain maltodextrin over glucose.
ARE ELECTROLYTES NEEDED IN THE RECOVERY PERIOD AS WELL?