Multi-transportable Carbohydrates (Part 2). Why They Enhance Performance.
In our previous nutrition blog, we looked closely at multi-transportable carbohydrates, understanding what they are, and how they are absorbed in the body. In part 2 of this blog, we will explore how multi-transportable carbohydrates can enhance performance, and why it is important to use them when fuelling for long, intense exercise sessions or races.
So, we know that the reason behind enhanced absorption lies in the fact that glucose and fructose use different transporters, enabling simultaneous uptake. This mechanism takes advantage of the separate absorption pathways and bypasses the limitation of SGLT-1 saturation.
Benefits for Athletic Performance:
The ability to absorb a higher amount of carbohydrates per hour during exercise offers several benefits for athletes:
1. Sustained Energy Levels: By increasing the rate of carbohydrate absorption, athletes can maintain higher glycogen levels in their muscles. This sustained energy supply postpones the onset of fatigue, allowing for prolonged endurance during training or competition. It also significantly helps to reduce RPE, which has been reported on several occasions to enhance performance and improve race results.
2. Improved Performance: Carbohydrates are crucial for high-intensity exercise performance. Multi-transportable carbohydrates enable athletes to consume more carbohydrates during prolonged activities, enhancing their power output and overall performance. With more fuel available to use during exercise, carbohydrate depletion no longer becomes a limiting factor when trying to deliver a winning performance at high intensity.
3. Faster Recovery: Consuming adequate carbohydrates during exercise helps replenish glycogen stores. By maximising carbohydrate absorption, athletes can kick-start the recovery process, minimising muscle damage and optimising future training sessions.
4. Reduced Gastrointestinal Distress: Some athletes experience gastrointestinal discomfort when consuming large amounts of carbohydrates during exercise. Multi-transportable carbohydrates may alleviate this issue since they use different transporters, potentially reducing the risk of gastrointestinal distress.
Incorporating Multi-Transportable Carbohydrates:
To take advantage of multi-transportable carbohydrates, athletes can consider incorporating certain sports nutrition products into their training regimen, training the gut before races or events. This is important, as although glucose and fructose transporters are available to use, the body needs to become adept at utilising them. It's important to note that individual tolerance and preferences may vary. Athletes should experiment with different products and ratios to find the optimal combination that works best for their specific needs and digestive capacity.
Multi-transportable carbohydrates provide athletes with a practical strategy to enhance their athletic performance. By combining glucose and fructose in the right ratio, athletes can increase their carbohydrate absorption rate, surpassing the limitations of the single-transporter system. This allows for a sustained energy supply, improved endurance, faster recovery, and reduced gastrointestinal distress.