Sugary water better for performance than some athletics beverages aEUR ” study

Reserachers say cyclists find exercise easier when they drink ordinary sucrose or table sugar rather than only glucose

Swapping some specialist sports drinkings in favour of water mixed with a spoonful of sugar could boost the performance of long-distance athletes, a study finds.

Researchers at the University of Bath brought in a team of club cyclists and used an adapted MRI scanner to assess the impact of prolonged workout on the levels of glycogen stored carbohydrate in the liver.

They tested various sucrose and glucose-based drinkings and is proved that ingesting carbohydrates in the form of either sucrose or glucose avoids the decline in liver glycogen.

But they also discovered that the cyclists found exercise easier and their gut felt better when they ingested sucrose rather than glucose.

Both sucrose, in the form of table sugar, and glucose are important carbohydrates often referred to as simple sugars. The big difference between them is that each sucrose molecule is made up of one glucose and one fructose molecule linked together. It appears that blending different sources of sugars improves the rate at which we can absorb these from the gut.

Although an increasing number of sports-performance drinks designed to provide energy during workout now use sucrose, or mixtures of glucose and fructose, many still rely on glucose alone. The researchers claim that such glucose-only beverages could produce gut inconvenience and suggest that sucrose-based alternatives, or sugar in water, can help construct exercising easier.

Dr Javier Gonzalez, the lead researcher, explained: The carbohydrate stores in our liver are vitally important when it comes to endurance exert as they help us to maintain a stable blood sugar level. However, whilst we have a relatively good understanding of the changes in our muscle carbohydrate stores with exert and nutrition, we are aware very little about optimising liver carbohydrate stores during and after exercise.

We found that the exercise felt easier, and the intestine consolation of the cyclists was better, when they ingested sucrose is comparable to glucose. This have suggested, when your goal is to maximise carbohydrate availability, sucrose is probably a better source of carbohydrate to ingest than glucose.

The scientists behind the new study recommend that if your goal is optimal performance during exert lasting more than two and half hours, then consume up to 90 g of sugar per hour diluted to 8g sugar per 100 ml. The research is being published in the international periodical the American Journal of Physiology Endocrinology and Metabolism.

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