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The mods do their best to actively moderate this community. It almost doubled this rate of recovery compared with drinks that didn’t have fructose, when the same total amount of carbohydrate was consumed.īottom line … if you want to “be your best”, incorporate some fructose into your training and competition nutrition program.Home hot new top Frequently Asked QuestionsĬlick here for our Wiki! Posting Procedures A recent study found that when athletes drank sports drinks containing both fructose and complex carbohydrates after exercise, they accelerated the recovery of their liver glycogen stores. The rapid absorption of fructose mixtures and special handling of fructose in the liver are the two main reasons that fructose can also also help to speed up recovery after exercise. GLUT5’s sole job in life is to transport fructose, so if you’re not consuming fructose then you’re not using the GLUT5 transporter … it’s like having an additional fuel line and not using it, why would you do that? In addition, your secondary fuel tank (your liver) will be under utilized as well. By using both transporters you can increase the amount of carbohydrate the body can use during exercise up to approximately 300 calories/hour. Fructose, however, is absorbed with a different transporter, called GLUT5. SGLT1 has a maximum capacity and can only transport around one gram of glucose per minute (240 calories/hour). The main route for glucose absorption from the gut is through a transporter called SGLT1 – a protein that acts like a door, helping glucose go from the gut to the bloodstream. The liver also stores glycogen which has been converted from fructose and serves as an additional “fuel tank” to power your muscles. Glycogen can then be quickly broken down into glucose and used to fuel the muscles. Most of the energy that we use during endurance sports comes from consumed carbohydrates that are converted into glycogen and stored in our muscles. But if you use it properly it can actually significantly improve performance … without stomach issues. Like anything else, if you take too much fructose it can be a problem. Maltodextrin is the preferred complex carbohydrate for endurance athletes as discussed in the complex carbs section.įructose is also a sugar, but it’s very different than all other forms of sugar and we use it in all of our products for a very good reason.įructose sometimes gets a bad rap for endurance athletes because it is thought to cause stomach and GI discomfort. But if you want to make the best PERFORMING product you use complex carbs. So if you want to sell a lot of something you make it sweet. Why do other companies use so much sugar? Simple, because it’s sweet and inexpensive, and sweet things sell.
This allows you to get more energy when you use e-Gel compared to our competitors. Where e-Gel sets itself apart from other products is that we use much more complex carb and less sugar. Maltodextrin is a complex carbohydrate with an extremely large molecular structure. Many energy gels (including e-Gel) use at least some maltodextrin for this reason. This isn’t something that we’ve invented here a Crank Sports, it’s proven science.
What that means is that at the point of absorption (isotonic), a fluid with complex carbs can transport nearly twice as much energy into the cellular system compared to one with simple sugars. But remember, it’s the number of particles, not the size that matters most.
Complex carbs by definition have a larger molecular structure than simple sugars, basically they have more glucose molecules stuck together. What’s interesting is that the concentration of a fluid (also called the osmolality) is largely dependent on the NUMBER of particles in the fluid, and less dependent on the size of the particles. When you do, the gel and water get absorbed – osmosis!! Gels by themselves are extremely concentrated (hypertonic), that’s why you need to use water with gel so that you can lower the concentration until it becomes isotonic (the same concentration as your cellular fluids). In this case you’re trying to get the gel across your cellular membrane so you can use the energy. In order for the fluid to cross, it has to be an equal or lower concentration than the fluid on the other side of the membrane. If you recall learning about osmosis in science class, it’s the way a fluid crosses a membrane. The carbs/energy in an energy gel are transported into your cellular system through osmosis. E-Gel has more complex carbs than any other energy gel and this is critical because your body can uptake more energy when you use complex carbs instead of simple sugars.
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