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I've been through a lot in training
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1. Glucose uptake
Glucose is absorbed in the intestines through the transport protein SGLT1 and then used in the body. Consumption of higher carbohydrate doses of 144 g/h or 180g/h did not increase exogenous glucose concentrations above 60 g/hr. Doses greater than 60 g /h are not absorbed from the digestive tract.2. It's a mixture of carbohydrates
In all cases, the glucose transporter must be saturated, i.e. 60 g/h. A glucose-to-fructose ratio of 2:1 is recommended, where the overall intake should be 90 g/hr. If you can consume higher doses of fructose, you can maintain a 1:1 ratio of glucose or other maltodextrins consumed at a rate of 60 g /hr. Combining glucose and fructase can promote increased intake of fat by fluid organisms.3. Take and flush your mouth with carbohydrates
It is thought that taste affects mood, which in turn may affect the perception of effort and the support of the central nervous system. It has been concluded that carbohydrates, whether consumed or used only to rinse the oral cavity, can improve the overall outcome of exercises lasting about 1 hour. Carbohydrate washing of the mouth has been shown to have a similar effect on the improvement of fitness as taking them during exercise, but the positive effect is not related to the loss of activity (s) but may be linked to the central Nervous System.4. Practical guidelines for the consumption of carbohydrates
However, snack consumption in some athletes contributes to discomfort within the digestive tract, especially during intense exercise. Such a strategy affects higher exercise intensity without consuming extra calories. It is worth noting that the technique should be selected individually and adapted to the training purpose and tried several times during training. Routine carbohydrate washing lasts 510 seconds. Improves the effects of 3070 minutes of exercise.
