Deliveries of Sustenance for Exercise Duration
Alicja Kowalska
2026-03-19
4 min. read
1 / 1
1 zdjęcie
269
Prolonged exercises lead to energy depletion. During workout sessions lasting more than 2 hours, consuming food aids in preventing the onset of hypoglycemia (feeling drowsy, tired) and enables extended activity. When is it appropriate to incorporate snacks during exercise? Which products should be chosen to avoid digestive discomfort?
Training of the digestive system
Physical activists often underestimate the importance of the digestive system during activity. However, it is important to remember that without a well-functioning digestive system, fluid or carbohydrates can be crucial, especially for those who are exercising in endurance sports or during prolonged exercise. Disorders within the digestive system such as bloating, diarrhea or diarrhoea are common, occurring in all disciplines. It is also important to keep in mind that we are not fully aware of the effects of exercise on the quality of our organisms. The digestive system is very elastic, if it is well „trained", the discomfort is reduced. Regular meals during activity improve the adaptation of the body, absorption of nutrients and emptying of the stomach. During the training of the digestive system, we can observe which products have a positive effect on our body and which should be avoided. Such a technique allows us to prepare the body for effort and ensures that no uncomfortable situation awaits us during starts/matches. The latest research suggests that not only meals during training, but also the entire daily plan may have a special significance. Diet can affect the ability to empty the stomach and absorb nutrients in the intestines. It is recommended that high-carbohydrate meals increase the transport of glucose through the SGLT1 transport protein, thus improving the use of carbohydrates during exercise.
Glucose intake
The body's ability to absorb glucose in the intestines depends on the composition of the meal. Research has shown that the human body has certain limits in processing carbohydrates. Glucose is absorbed in the intestines through the transport protein SGLT1 and then used in the body. A higher intake of carbohydrates (glucose, sucrose, maltose, starch) results in the release of carbohydrates at a similar level, i.e. 60 g per hour. Consumption of higher doses of carbohydrates at 144 g/h or 180 g/h does not increase the glucose content outside the cells above 60 g/h. This limitation is not related to gastric emptying - it has been found that the use of glukose by muscles or liver must be limited. Doses exceeding 60 g/h are not absorbed in the intestines. Higher intake of carbohydrates can lead to discomfort in the digestive tract. Tip: during attempts to increase glucose absorption, it is worth remembering to increase fluid intake, as a higher absorption of carbohydrates is associated with fluid absorption. This may reduce the feeling of discomfort in the digestive tract.
A mixture of multiple carbohydrates
Fructose is absorbed by other transport proteins GLUT 5. The combination of glucose and fructose may promote increased carbohydrate utilization by the body. Research confirms that the carbohydrate mixture increases the level of carbon oxidation up to 75% compared to those that used only SGLT1 (trans glucose proteins). The most beneficial combinations of carbohydrates are: maltodextrin, fructose, glucose; fructose, glucose; sucrose; fructose. In all cases, the transporter of glucose must be saturated, i.e., amount to 60 g/h. Additionally, the second source of carbohydrates (fructose) must be consumed in adequate amounts (30 g/h or more). A ratio of glucose to fructose of 2:1 is recommended, where the total intake should be 90 g/h. It is worth noting individual tolerance here. If you can consume higher doses of fructose, you can maintain a ratio of 1:1, here glucose or maltodextrin are still consumed in an amount of 60 g/h.
Methodology for rinsing the oral cavity with carbohydrates: intake and expulsion
Carbohydrates during exercise have a significant impact on performance enhancement, even if the workout is intense (>75% VO2max) and relatively short (approximately 1 hour). Research has shown that the process of rinsing the mouth with carbohydrates has a similar effect on the improvement of efficiency as ingesting them during exercise, however, the positive impact is not related to the loss that occurs during effort (), but may be associated with the central nervous system. It is assumed that taste may affect mood, which in turn may have an impact on the perception of effort and the support of the central nervous system. It is important to note that after a long run in a state of hypoglycemia, consuming a small amount of carbohydrates quickly brings relief before the carbohydrates are absorbed. It is concluded that carbohydrates, regardless of whether they are ingested or only used for mouth rinsing, can enhance the overall result of a workout lasting about 1 hour.
Practical guidelines for carbohydrate intake
Regular carbohydrate mouth rinse for 5-10 seconds enhances the effects of 30-70 minutes of exertion. It is proposed that the benefits of improving the results are similar to those achieved by consuming carbs. However, snacking in some athletes can contribute to discomfort within the digestive tract, especially during intense exertion. Additionally, rinsing and flushing carbs may be a beneficial nutritional strategy for individuals who train and aim to maintain an appropriate body weight. Such an approach promotes higher training intensity without consuming additional calories. It is essential to select the technique individually and adapt it to the training goals and test it multiple times during training. Individuals with sensitive digestive tracts should start ingesting snacks with the smallest portions (15 g/h) and gradually increase them to achieve a satisfactory effect.
