Two Carbs are Better Than One
When fuelling your muscle cells during gruelling endurance exercise, two carbs are better than one. The absorption rates of carbohydrates differ during exercise with the combination of glucose and fructose found to be superior to glucose taken alone. When glucose and fructose are co-administered they are absorbed from the gut at a rate of 1.5 g per minute (providing 90 g of carbs per hour), while glucose is only absorbed at 1 g per minute (providing 60 g of carbs per hour).1 This is because the glucose transporter can become saturated (and therefore unable to transport any more glucose), so if you introduce a second carbohydrate that uses a different absorption pathway, you can increase the total amount of carbohydrates absorbed in the same period of time. A greater amount of carb absorption means more available fuel for your muscles, which leads to increased endurance performance potential.
An additional benefit of using a good source of glucose combined with high quality fructose during exercise is their rate of metabolism. Glucose is the bodies preferred source of muscular energy, being rapidly metabolised and turned into energy. In contrast, high quality fructose is a slower, more sustained-release energy source as it needs to travel via the liver before it can be metabolised into a useable source of muscle fuel. Maltodextrin is a branched-chain glucose polymer that rapidly breaks down into glucose in the gut. By using a combination of maltodextrin and high quality microcrystalline fructose, you get both rapid and sustained-release muscular fuel. So, if you want to optimise your muscular energy potential during your next training session, choose a fuelling option which provides maltodextrin combined with microcrystalline fructose.
The Right Carb Mix Fuels Performance
As combining maltodextrin with microcrystalline fructose can lead to a superior rate of absorption during endurance exercise, you may be wondering if there is any evidence this combination can improve endurance performance. The simple answer is yes! A number of studies support a maltodextrin and fructose combination:
- Maltodextrin and fructose, (combined with electrolytes) consistently improved cyclists performance during a 40 km time trial compared to the placebo group.2
- The level of fatigue that a group of cyclists experienced during a two hour time trial, was decreased when using a combination of maltodextrin and fructose.3
- Further studies have been conducted, which measured the performance of endurance athletes using either a glucose/fructose combination drink, or a glucose only drink during endurance exercise. The glucose/fructose drinks were associated with greater improvement in both performance and power during endurance exercise than using a glucose only drink.4,5
These results help confirm that if you are looking for a source of fuel during endurance exercise to keep you moving faster and stronger for longer, use a drink that combines maltodextrin for glucose along with microcrystalline fructose.
Energy Gels - Pocket-Sized Power
Are you looking for a fast, convenient source of fuel to keep you from hitting the wall over the long haul? Endura Sports Energy Gels provide 26 g of instant and sustained-release carbohydrates shown to improve exercise performance and reduce fatigue.6 Aim for one Energy Gel with 300 mL of water every hour of exercise to maximise their benefit. Consuming gels with 300 mL of water makes them an isotonic formula, therefore easier to digest and absorb with a reduced likelihood of digestive upset on the run. Gels can also be taken 15 minutes before training to top up energy stores, and immediately after training to assist a fast recovery.
Endura Sports Energy Gels contain ingredients designed to maximise performance and keep you crunching those kilometres: electrolytes (to assist with hydration and support optimal glucose absorption), caffeine (to assist with boosting energy), and most importantly the dual-acting carbs maltodextrin and microcrystalline fructose. Energy Gels come in a range of delicious flavours (Citrus, Grape, Raspberry, Cool Mint, Coffee and Vanilla) to prevent you experiencing flavour fatigue. For an effective, mid-race refuelling strategy, Endura Sports Energy Gels are the answer!
Replenish Your Energy with Performance Fuel
Staying hydrated is a critical aspect of competitive endurance sports that can easily be overlooked. A rehydration formula that also contains carbs to replenish energy reserves is a key formula for any serious endurance athlete. Endura Rehydration Performance Fuel is a rehydration formula that doubles as a fuelling agent, providing 20 g dose of carbohydrates in a combination that aids increased absorption.
Endura Rehydration Performance Fuel contains the key electrolytes (sodium, potassium, magnesium and calcium), which are required to replace the electrolytes lost through sweat. Sodium assists with the absorption of glucose across the intestinal wall, 7 therefore offers a support role to maltodextrin. Endura Rehydration Performance Fuel also features Meta Mag® magnesium diglycinate. This form of magnesium helps support energy production and reduce muscle cramps, whilst minimising the risk of digestive upsets, due to its high absorption. Performance Fuel comes in two convenient sizes (800 g and 2 kg tubs), and four delicious flavours (Lemon Lime, Raspberry, Orange and Pineapple). For rehydration during exercise take 1 level scoop of Performance Fuel with 350 mL of water every 20 minutes of exercise. To experience the stamina and performance enhancing benefits that staying properly hydrated and energised can have upon your exercise program, consider Endura Rehydration Performance Fuel!
References available on request