• Lacey Rivette

Carb Absorption & Utilization During Exercise

๐˜ž๐˜ฉ๐˜บ ๐˜ฅ๐˜ฐ ๐˜ด๐˜ฑ๐˜ฐ๐˜ณ๐˜ต๐˜ด ๐˜ฏ๐˜ถ๐˜ต๐˜ณ๐˜ช๐˜ต๐˜ช๐˜ฐ๐˜ฏ ๐˜ฑ๐˜ณ๐˜ฐ๐˜ฅ๐˜ถ๐˜ค๐˜ต๐˜ด ๐˜ฐ๐˜ง๐˜ต๐˜ฆ๐˜ฏ ๐˜ค๐˜ฐ๐˜ฏ๐˜ต๐˜ข๐˜ช๐˜ฏ ๐˜ข ๐˜ท๐˜ข๐˜ณ๐˜ช๐˜ฆ๐˜ต๐˜บ ๐˜ฐ๐˜ง ๐˜ฅ๐˜ช๐˜ง๐˜ง๐˜ฆ๐˜ณ๐˜ฆ๐˜ฏ๐˜ต ๐˜ด๐˜ถ๐˜จ๐˜ข๐˜ณ๐˜ด?


The quick answer: To promote the largest & quickest delivery of carbs to your working muscles ๐Ÿ’ช๐Ÿผ !

All of the carbs you eat are made up of the monosaccharides: ๐™œ๐™ก๐™ช๐™˜๐™ค๐™จ๐™š, ๐™›๐™ง๐™ช๐™˜๐™ฉ๐™ค๐™จ๐™š ๐™–๐™ฃ๐™™ ๐™œ๐™–๐™ก๐™–๐™˜๐™ฉ๐™ค๐™จ๐™š. These are the simplest form of carbs and the form that our body can absorb. Disaccharides, which are also simple sugars, are just 2 monosaccharides linked together. Complex carbs are chains of glucose linked together (no fructose)


Once eaten enzymes break carbs down into monosaccharides and they enter the small intestine. In the small intestine there are 2 transporters that move them into the bloodstream.


The 1st is called ๐—ฆ๐—š๐—Ÿ๐—ง-๐Ÿญ and it transports ๐—ด๐—น๐˜‚๐—ฐ๐—ผ๐˜€๐—ฒ & ๐—ด๐—ฎ๐—น๐—ฎ๐—ฐ๐˜๐—ผ๐˜€๐—ฒ. This transporter can absorb a maximum of ๐Ÿฒ๐Ÿฌ๐—ด per hour. The second transporter is ๐—š๐—Ÿ๐—จ๐—ง-๐Ÿฑ and it absorbs ๐—ณ๐—ฟ๐˜‚๐—ฐ๐˜๐—ผ๐˜€๐—ฒ, but can only take in ๐Ÿฏ๐Ÿฌ๐—ด per hour.




By using a combination of sugars, manufacturers are able to get the right ratio of glucose + fructose to achieve an absorption rate of ๐Ÿต๐Ÿฌ๐—ด/๐—ต compared to only 60g or 30g if glucose or fructose were used alone! (Note: no galactose is used since thatโ€™s found in milk and could cause gut issues). This high amount is not always necessary, such as for events lasting less than 2 hours. It wonโ€™t hurt to use a combination of carbs in those events, but the total needed will be less than 90g/h.

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