Athletes are always looking for ways to improve their performance. One of the easiest ways is to look at your nutritional intake during exercise. Research has shown that during prolonged exercise lasting longer than 45 minutes (most cycling events) carbohydrate intake in addition to water will improve performance. Carbohydrates are the leading source of energy for your muscles and are stored in your muscles and liver as glycogen. However, the amount of glycogen stored in your body will only provide energy for around 2 hours in a well trained athlete. By supplementing your body with additional carbohydrates in the form of carbohydrate rich drinks, you will be able to maintain a higher intensity for a longer duration.
Things to consider:
Amount of carbohydrates:
Your body is only able to oxidize (or use) a certain amount of carbohydrates per hour. Studies have shown this amount to be around 60-70 grams per hour. By taking in a carbohydrate mixed drink with 60-70 grams of carbohydrates per hour, you present your body with an opportunity to spare the precious stored glycogen. In addition to this you will be able to maintain a higher intensity for a longer period of time and race faster.
Type of Carbohydrate:
The best way to get the most out of the carbohydrates you take in is to find a drink that has a combination of two to three different types of carbohydrates (i.e. glucose and fructose, maltodextrin and fructose, etc.). One study showed that by combining glucose and fructose together athletes were able to oxidize a larger percentage of carbohydrates compared to athletes consuming only glucose. What this means to you is that you will be able to spare a larger amount of stored glycogen and potentially last longer than other athletes strictly consuming glucose as a source of glycogen.
Possible Negative Effects of Too High Concentration of Carbohydrates:
More is not always better. Try to stick with a 7% or lower concentration of carbohydrates to water solution(7 grams / 100 ml or 16.3 grams / 8 oz). When you go higher then this you run into the potential problem of excess carbohydrate buildup in your stomach. This can lead to GI problems including nausua, vomiting, and diarrhea just to name a few. These problems will lead to a decrease rather then increase in performance.
By: Drew Edsall
