How should carbohydrate supplementation be during exercise?

If you are one of those who have joined “the era of runners” or want to start practicing endurance sports, surely you have considered how you should eat to perform more or to be able to overcome those kilometers that you put ahead.

One of the main characteristics of endurance sports, that is, those in which you go at a moderate intensity but that can last more than an hour and a half, is that the main fuel that is going to be used to obtain energy are carbohydrates. At the beginning you will use those that you have available in your blood, that is, those that you have ingested in your last meal, about 2 hours before. After a while you will begin to use the carbohydrates that you have accumulated in the form of glycogen (as a result of your daily diet) along with those that you contribute during the race (supplementation), which will help you not to use up all your reserves, and This way you can prolong the exercise for longer or perform more.

THUS, CARBOHYDRATE INTAKE DURING EXERCISE CAN DELAY THE ONSET OF FATIGUE AND IMPROVE PERFORMANCE IN ENDURANCE SPORTS.

So, you may be wondering what is the most appropriate amount and type of carbohydrate.

It has been observed that from small amounts of carbohydrates (16 g per hour) benefits can be seen, but it seems that larger amounts would have a greater effect on performance. What is clear is that the true beneficial effect of taking carbohydrates resides in their oxidation, that is, in the ability that we have to use their energy.

Several factors influence the carbohydrate oxidation capacity, one of them is the type of carbohydrate that is ingested. For example, glucose, sucrose or maltodextrins can be oxidized at a rate of 60g / hr, and fructose or isomaltulose at 30g / hr.

IN PRACTICE, THE IDEAL AMOUNT OF CARBOHYDRATES THAT WE SHOULD EAT WOULD BE THE ONE THAT TAKES US TO THE MAXIMUM RATE OF OXIDATION WITHOUT CAUSING GASTROINTESTINAL DISCOMFORT.

When carbohydrates are ingested from a single source, there comes a time when the channels that are used to absorb them at the intestinal level become saturated, which limits their absorption, so that the carbohydrates not used will cause digestive discomfort. Along these lines, it has been seen that the dreaded annoyances can be reduced if different sources of carbohydrates are ingested as they are absorbed through different channels, which also allows greater oxidation.

So we are interested in a supplement that provides us with enough carbohydrates and that also come from different sources . The 32GI brand has sent us a new range of supplements called 32Gi that have this characteristic, they are formulated based on glucose, fructose, isomaltulose and maltodextrin .

Another outstanding feature is that as a source of protein, they use that of peas . Therefore, its products are suitable for vegans and those intolerant to gluten or lactose .

THE 32GI RANGE OF PRODUCTS IS SUITABLE FOR VEGANS, GLUTEN AND LACTOSE INTOLERANT.

Types of supplements

They have the ENDURE range ideal for moderate exercise as it contains a remarkable amount of isomaltulose. Isomaltulose is a carbohydrate that has (as the brand of the product indicates) a glycemic index of 32, that is, it releases glucose in a more gradual way. In a long-lasting endurance sport, for example more than 2 hours, the intensity is usually lower but we need glucose availability for a longer time, so combining carbohydrate sources into one of faster release, such as glucose, another one with a slower release can be very beneficial, both for the oxidation of carbohydrates and for the reduction of digestive discomfort.

Its RACE range is aimed at higher intensity exercises, and in this case its ratio of quick-release carbohydrates is higher.

In any of the cases you have several options available , sports drinks that meet the established parameters or bars, gummies or gels to complement.

At Alimmenta we believe that they are a range of useful products for the athlete, so we encourage you to try them.

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