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Solid, Gel, and Liquid Carbohydrate Format Effects on Gut Comfort and Performance
International Journal of Sport Nutrition and Exercise Metabolism
|December 21, 2016
Summary
Carbohydrate sports drinks and gels offer comparable benefits for endurance performance. However, carbohydrate bars may hinder peak power and increase gastrointestinal discomfort during intense cycling.
Area of Science:
- Sports Science
- Exercise Physiology
- Nutritional Science
Background:
- Carbohydrate sports drinks enhance endurance performance.
- Athletes use various carbohydrate formats (gels, bars) with unknown performance effects.
Purpose of the Study:
- Compare the effects of drink, gel, bar, and mixed carbohydrate formats on intense cycling performance.
- Evaluate exogenous carbohydrate ingestion strategies for endurance athletes.
Main Methods:
- 12 well-trained male cyclists completed 4 randomized crossover trials.
- 140-min race simulation followed by a ramp to exhaustion.
- Ingested 80 g carbohydrate·h⁻¹ (fructose/maltodextrin) via drink, gel, bar, or mix.
Main Results:
- Peak power was similar for drink, gel, and mixed formats.
- Carbohydrate bars significantly reduced peak power compared to gels.
- Bars increased gastrointestinal discomfort and perceived exertion versus gels and drinks.
Conclusions:
- Carbohydrate bars are less favorable for intense endurance cycling performance.
- Gels and drinks provide comparable performance benefits.
- Further research needed on optimal exogenous carbohydrate strategies.
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