During extended exercise, when high exogenous carbohydrate oxidation rates are needed, the ingestion of multiple transportable carbohydrates is preferred above that of large amounts of a single carbohydrate.
The best mixture appears to be maltodextrin and fructose, in a 2:1 ratio, and at an ingestion rate of about 80-90 g/h. In one study conducted, cyclists who had ingested a 2:1 mixture of maltodextrin to fructose oxidized carbohydrate up to 1.5 grams/minute. Long chain carbohydrate i.e. maltodextrin contributes a lesser amount to increasing the osmolality as compared to disaccharides (sucrose, lactose, maltose, etc.).
Carbohydrate is the critical source of fuel during an intense exercise and is essential during bouts of endurance training and competition. As demonstrated by a mountain of peer-reviewed independent research studies, the more carbohydrate that is oxidized, the better is the performance levels. The body has a very limited endogenous supply of carbohydrate, stored in the muscles and liver, and when fully energized, it equates to around 2000kcal (500grams of carbohydrate). This is a comparatively limited reserve of carbohydrates and during any high-intensity exercise, it can be completely depleted in as little as an hour. This, combined with a limited capacity to absorb carbohydrate into the bloodstream in the intestine implies that as an endurance athlete competing or training for more than a couple of hours, one is essentially fighting a losing battle. No matter how well one is able to fuel with carbohydrates, there a high chance of eventually running out, particularly when completing endurance exercises that are longer than a couple of hours in duration. As a result, the more carbohydrate that can be absorbed during exercise, the greater the oxidation rate of exogenous carbohydrate, which in turn reduces the reliance on the body’s endogenous stores. This eventually results in performance improvement by delaying the dreaded running out of carbohydrate and subsequent catastrophic drop in performance.
A study indicated that by combining maltodextrin with fructose in a 2:1 ratio, carbohydrate oxidation rates increased by a massive 40% and allowed up to 90 grams of carbohydrate to be assimilated into the system. This was due to fructose and maltodextrin using different intestinal transporters, which implied that the two carbohydrates could be absorbed independently of one another, thus allowing faster absorption and a greater oxidation rate of carbohydrate. The study had massive implications as a 40% increase in exogenous carbohydrate oxidization naturally would have large impacts on performance by reducing the reliance on the body’s limited endogenous stores.
Based on the research, a carbohydrate intake of up to 90 grams per hour in the form of maltodextrin and fructose will aid performance, reduce the occurrence of an upset stomach, speed up the delivery of water and also quickly increase the rate at which the body’s carbohydrate stores can be replenished after an exercise. However as other non-maltodextrin: fructose products will only allow a maximum of 60g of carbohydrate to be absorbed per hour.
FAST&UP RELOAD is an ideal choice for HYDRATION with the right combination of Electrolytes, Antioxidants, and Carbohydrates. The ideal combination of Sustained Energy and Instant Sports Energy Drink is provided by the unique combination of Maltodextrin and Fructose in a 2:1 ratio without having any sudden spurts in sugars. It also helps provide with the essential electrolytes which help rehydrate the body and maintain water balance!!
Nutrition Supplement Geek
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