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[2019 Science] What To Drink After a Workout 🏋️‍♂️

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[2019 Science] What To Drink After a Workout 🏋️‍♂️ – Thomas DeLauer

There are many different types of carbs and these can be roughly divided into two categories: carbs that are oxidized rapidly (up to ~60 g/h or 1 g/min) and carbs oxidized relatively slowly (up to ~30 g/h or 0.5 g/min)

Rapidly oxidized carbs include glucose, maltose, sucrose, maltodextrin and amylopectin starch

Slower oxidized carbohydrates include fructose, galactose, isomaltulose, trehalose and amylose

Prior to 2004, it was believed that even when “fast carbohydrates” were ingested during exercise, these could not be oxidized at rates higher than 1 g/min (60 g/h)

Study 1 – The British Journal of Nutrition

The aim of the study was to investigate whether a mixture of glucose and fructose when ingested at a high rate (2.4 g/min) would lead to even higher exogenous CHO oxidation rates (greater than 1.3 g/min)

8 trained male cyclists cycled on three different occasions for 150 min at 50% of maximal power output and consumed either water (WAT) or a CHO solution providing 1.2 g/min glucose (GLU) or 1.2 g/min glucose+1.2 g/min fructose (GLU+FRUC)

Peak exogenous CHO oxidation rates were higher in the GLU+FRUC trial compared with the GLU trial (1.75 and 1.06 g/min, respectively)

Furthermore, exogenous CHO oxidation rates during the last 90 min of exercise were approximately 50% higher in GLU+FRUC compared with GLU (1.49 and 0.99 g/min, respectively)

The results demonstrated that when a mixture of glucose and fructose is ingested at high rates (2.4 g/min) during 150 min of cycling exercise, exogenous CHO oxidation rates reach peak values of approximately 1.75 g/min.

In other words, the ingestion of glucose:fructose was at an average rate of 2.4 g/min resulted in 65% greater oxidation than glucose only and very high peak oxidation rates of 1.75 g/min were reached (1)

https://www.ncbi.nlm.nih.gov/pubmed/15946410

Study 2 – Medicine and Science in Sports and Exercise

Another study demonstrated that a glucose:fructose drink could improve exercise performance compared with a glucose drink

Cyclists exercised for 2 h on a cycle ergometer at 54% VO2max during which they ingested either a carbohydrate drink or placebo and were then asked to perform a time trial that lasted another ~ 60 min

When the subjects ingested a glucose drink (at 1.8 g/min), they improved their average power output by 9% as compared with placebo (254 vs. 231 W)

However, when they ingested glucose:fructose, there was another 8% improvement of the power output over and above the improvement by glucose ingestion

This was the first study to demonstrate a clear performance benefit with glucose:fructose compared with glucose (2)

https://www.ncbi.nlm.nih.gov/pubmed/18202575

References

1) Jentjens RL and Jeukendrup AE. (n.d.). High rates of exogenous carbohydrate oxidation from a mixture of glucose and fructose ingested during prolonged cycling exercise. – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/15946410

2) Currell K and Jeukendrup AE. (n.d.). Superior endurance performance with ingestion of multiple transportable carbohydrates. – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/18202575

3) Multiple Transportable Carbohydrates and Their Benefits. (n.d.). Retrieved from https://www.gssiweb.org/sports-science-exchange/article/sse-108-multiple-transportable-carbohydrates-and-their-benefits

4) Regulation of Intestinal Glucose Absorption by Ion Channels and Transporters. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728656/

5) Glucose Plus Fructose Ingestion for Post-Exercise Recovery’Greater than the Sum of Its Parts? (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409683/

6) Absorption of Monosaccharides. (n.d.). Retrieved from http://www.vivo.colostate.edu/hbooks/pathphys/digestion/smallgut/absorb_sugars.html

7) Absorption in the Small Intestine. (n.d.). Retrieved from http://www.vivo.colostate.edu/hbooks/pathphys/digestion/smallgut/absorb.html

8) Absorption of Water and Electrolytes. (n.d.). Retrieved from http://www.vivo.colostate.edu/hbooks/pathphys/digestion/smallgut/absorb_water.html

9) The Role of Intraluminal Sodium in Glucose Absorption In Vivo. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC302201/

10) Role of sodium’glucose transporters in glucose uptake of the intestine and kidney. (20, August). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4019254/

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