Carbs

Question 1

What are the performance benefit mechanisms of multiple transportable carbohydrate supplementation?

Answer 1

During: - Muscle and Liver glycogen sparing, maintaining euglycemia and greater total CHO oxidation
Before: -Maximising glycogen storage
After: -Maximising glycogen repletion

Question 2

What are the performance benefits of multiple transportable carbohydrate supplementation?

Answer 2

• Increased TTE
• lower GI discomfort than glucose
• Greater glycogen repletion than glucose

Question 3

What is the dosing strategy for multiple transportable carbohydrates?

Answer 3

• up to 90g per hour (more than glucose which is only 60), but as little as 22g per hour for endurance
• Too high will impair gastric emptying and cause GI distress
• Type timing and amount will depend on sport, intensity and duration
• Smaller doses more frequently is better

Question 4

What is the risk of contamination?

Answer 4

-Depends on the source. If table sugar, none. If fancy supplement powder, maybe. If sports drink, also basically none. Always look for informed sport logo.