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Multiple-transportable carbohydrates (2:1 glucose-fructose) in bars, gels, and drinks offer a small performance benefit for triathletes. This strategy is recommended for endurance athletes seeking improved race outcomes.

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Area of Science:

  • Sports Science
  • Exercise Physiology
  • Nutritional Science

Background:

  • Multiple transportable carbohydrates (MTCs) in a 2:1 glucose-fructose ratio enhance exogenous carbohydrate oxidation and performance during endurance exercise when consumed as beverages.
  • However, the efficacy of MTCs in solid-gel-drink formats during long-distance triathlons remains underexplored.

Purpose of the Study:

  • To investigate the impact of MTCs on triathlon competition performance.
  • To assess the effects of MTCs ingested via bars, gels, and drinks on race outcomes.

Main Methods:

  • A double-blind randomized controlled trial involving 74 male triathletes competing in two half-Ironman races.
  • Participants consumed either a 2:1 glucose-maltodextrin-fructose carbohydrate mix or a standard glucose-maltodextrin control, delivered through bars, gels, and drinks before and during the event.
  • Ingestion rates averaged 78.6 g/h, with Likert scales used for postrace gut comfort and energy assessment.

Main Results:

  • A small performance benefit (-0.53%) was observed with MTCs, supporting adoption (benefit-harm ratio 48.9%:0.3%).
  • The intervention showed high compliance and sensitivity, with negligible impact from covariate adjustments.
  • MTCs possibly reduced nausea during the swim and bike, but effects on overall gut comfort and perceived energy were minimal.

Conclusions:

  • MTCs, when consumed in a 2:1 maltodextrin/glucose-fructose ratio across various formats, provide a small but adoption-worthy benefit for long-distance triathlon performance.
  • Large-scale, in-competition trials offer ecological validity and are effective for evaluating interventions in athletes.