Multiple transportable carbohydrates, ingested at high rates, can be beneficial during endurance sports in which the duration of exercise is 2.5 hours or more.
During prolonged exercise, the performance benefits of carbohydrate ingestion may be achieved by maintaining plasma glucose concentration and high rates of carbohydrate oxidation.
Limitations to exogenous carbohydrate oxidation appear to be in the absorptive process most likely because of a saturation of carbohydrate transporters. By using a combination of carbohydrates that use different intestinal transporters for absorption (multiple transportable carbohydrates), carbohydrate delivery and oxidation can be increased.
Studies demonstrated up to 65% higher exogenous carbohydrate oxidation rates of multiple transportable carbohydrates (glucose:fructose) during exercise compared with a single carbohydrate (e.g., glucose only).
The increased carbohydrate oxidation with multiple transportable carbohydrates was accompanied by increased fluid delivery and improved oxidation efficiency and thus the likelihood of gastrointestinal distress may be diminished.
Studies also demonstrated reduced fatigue and improved exercise performance with multiple transportable carbohydrates compared with a single carbohydrate.
The advice for prolonged endurance events (2.5 h or longer) is an intake of 90 g of multiple transportable carbohydrates per hour. This advice is not expressed relative to body mass because body size/mass appears to play no major role in exogenous carbohydrate oxidation.
Read full text – Asker E. Jeukendrup. MULTIPLE TRANSPORTABLE CARBOHYDRATES AND THEIR BENEFITS
- Jeukendrup, A. E. (2010). Carbohydrate and exercise performance: the role of multiple transportable carbohydrates. Current Opinion in Clinical Nutrition & Metabolic Care, 13(4), 452-457.
- JEUKENDRUP, A. (2013). Carbohydrate during exercise: research of last 10 years turned into new recommendations. Apunts: Educació Física i Esports, (113).