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Carbohydrates, Sports Drinks, and Energy Gels

• Carbohydrates

  Carbohydrates are one of the three main classes of food and a source of energy. Carbohydrates are the sugars and starches found in breads, cereals, fruits, and vegetables, which, during digestion, are changed into a simple sugar called glucose. Glucose is stored in the liver until cells need it for energy. It is important for athletes to begin replenishing muscle glycogen by consuming carbohydrates as soon as possible after exercising. Consuming carbohydrates during exercise increases endurance.

• • Dextrose

    Dextrose, or d-glucose, is also known as corn sugar. It is 70-80% as sweet as table sugar (sucrose). Dextrose is absorbed and utilized quickly, providing a rapid energy source. Dextrose is a high GI (glycemic index), quickly-absorbed simple carbohydrate. Dextrose is used by bodybuilders and athletes to induce an insulin spike and replace glycogen in muscle cells lost during training.

  • Maltodextrin

    Maltodextrin, also known as multidextrose or glucose polymer powder, is a synthetic polysaccharide, or complex carbohydrate. Although structurally it is a complex carbohydrate, it is digested and absorbed very rapidly, so it scores high on the glyceamic index. It is also useful for post workout replenishment of carbohydrate stores. Maltodextrin powders are cheap, and useful for bulking up on.

  • Waxy Maize

    Waxy Maize starch is a tasteless long-chain complex carbohydrate with a higher molecular weight than simple carbohydrates such as sugar, dextrose, or maltodextrin. The supplement industry has seen an increase in the usage of Swedish Waxy Maize Starch because its unique osmolity allows it to pass through the digestive system relatively quickly and help pull other nutrients with it into the bloodstream. Its purported effect is assumed to be a greater insulin release and having a higher amount of desired materials reach the blood stream in a smaller time frame.

    
    Waxy maize should be taken alone immediately after (and optionally during) workouts. It can be taken with BCAAs and creatine as they do not require digestion and will minimally slow digestion. Whey protein, dextrose, and/or maltodextrin should be taken 30 minutes afterwards and never with waxy maize as they will slow carbohydrate digestion, defeating the purpose of the waxy maize.

• Energy Gels

  From RunningTimes.com: Energy gels provide a fast-acting, easy-to-digest source of carbohydrate when you are literally on the move. A mix of simple and complex carbohydrates and water, gels provide more energy (calories) per ounce than sports drinks and they are easier to digest than solid food. Consumed every 30 to 45 minutes during longer training sessions and races stretching past 60 minutes, gels help to delay muscular fatigue, raise your blood sugar level and enhance performance. In fact, runners often report feeling a psychological boost in as quickly as five minutes after consuming gel, thereby making physical undertakings seem easier.
  
  Available in an array of flavors, energy gels also typically contain varying amounts of electrolytes and other "non-essentials" such as herbs and caffeine. Find a brand and flavor that tastes good and has a consistency you can stomach. Establish your gel-sucking habits as you train, including consuming several gulps of water each time you consume gel to minimize gastrointestinal discomfort and enhance absorption.

• Sports Drinks

  From RunningTimes.com: Sports drinks are designed to maximize fluid absorption and enhance performance by delivering carbohydrate and electrolytes, the most crucial of which is sodium. Sports drinks designed for use during exercise typically contain more than one type of carbohydrate. Check the ingredient list and you’ll find a combination of simple carbohydrates (sucrose, glucose and fructose) and complex carbohydrates, such as glucose polymers and maltodextrins. The better-formulated (and tasting) drinks usually contain both, with a higher percentage of complex than simple carbohydrates.
  
  Numerous studies have found the optimum carbohydrate concentration of well-absorbed and tolerated sports drinks to be 4-8%. Many runners, however, report no difficulties with drinks outside this range. To determine the carbohydrate concentration of your favorite sports drink, divide the number of grams of carbohydrate in an eight-ounce serving by 240 and then multiply by 100. If you’ve been slowed by gastrointestinal woes in the past, experiment with a drink containing a higher concentration of maltodextrins and be wary of consuming drinks that contain a large amount of fructose (fruit sugar). If fructose is added as the second ingredient, however, as it often is for taste and to supply rapid energy, it generally doesn’t cause adverse effects except in ultra-sensitive runners.
  
  The key to choosing a sports drink is to select the one you find most palatable. If you like the taste of it, you’re likely to drink more of it and stay better hydrated than you would on plain water. Aim to consume four to eight ounces of a sports ...(Read more)