Written by: Martijn Redegeld
In the previous blog, you were able to read how many carbohydrates you need during different types of exercise. And although all carbohydrates provide the body with energy, not all carbohydrates are exactly the same. Differences between carbohydrates, for example, make a difference in the speed and ease with which they are digested or absorbed into the body. In this blog, you can read which type of carbohydrates are best for your training or competition.
In summary:
- Although all carbohydrates provide energy, they are not all the same. For example, the speed at which different products are digested and the carbohydrates are ultimately absorbed varies.
- During a calm endurance exercise, it can be pleasant to choose solid food products that are digested somewhat more slowly and provide energy for a longer period of time. During intensive exercise it is advisable to choose products that are digested quickly and provide energy in a short period of time.
- For intakes above 60 grams of carbohydrates per hour (recommended from 2 hours of exercise), the glucose-fructose ratio of products should be taken into account. A 2:1 ratio is ideal for achieving maximum carbohydrate intake.
- For intakes above 90 grams of carbohydrates per hour (recommended during very extreme exertion), the ratio of 1:0.8 is ideal to achieve these extremely high intakes.
- To prevent stomach or intestinal problems, it is important to train regularly with these kinds of high intakes, and to increase the intake gradually.
The role of the glycaemic index in energy intake for maximum performance
Shortly before or during exercise, it is desirable that the energy from an energy drink, energy bar or energy gel is absorbed into the body as quickly as possible. For this, it is important that the products are digested and absorbed as quickly as possible. The glycemic index is a score for the speed at which this all happens: when a product has a high glycemic index, this means that the carbohydrates are absorbed quickly, a low score means that this process takes a lot more time.
The glycaemic index of a product is ultimately determined by the combination of ingredients in a product, the method of preparation and the possible presence of nutrients other than carbohydrates. For example, the Amacx Energy Oat Bar will have a lower index than the Amacx Fruit Chew, because the Energy Oat Bar is an oat bar and therefore contains more fibre, protein and fat that are digested more slowly. Energy drinks and energy gels, which at Amacx consist of the fastest-absorbing sugars, have an even higher glycaemic index and are absorbed even faster than energy bars.
The effect of various ingredients on digestion and absorption
In addition to the difference between the solid and liquid form of a product, and the fibre content of a product, other ingredients also contribute to the speed of digestion and absorption. As a rule of thumb, nutrients other than carbohydrates (e.g. proteins or fats) can significantly slow down this process. All of this also substantially increases the risk of stomach or intestinal complaints during exercise, especially when the stomach and intestines are being jolted to and fro as a result of the exercise (such as when running). If you are sensitive to this type of complaint, it is therefore advisable to choose products that are digested as quickly and easily as possible.
| Product | Average Absorption Rate |
|---|---|
| Energy Oat Bars | Relatively slow and gradual |
| Fast Bars & Energy Fruit Chew | Moderate |
| Energy gel or isotonic drink | Relatively fast |
Glucose or fructose?
In addition to the above factors, the type of sugar in an energy drink, energy bar or energy gel also plays a role in the extent to which the body can absorb the carbohydrates. After the digestion of carbohydrates, loose sugar molecules remain in the intestines, in particular glucose and fructose from Amacx sports nutrition products. From the intestines, these two sugars are absorbed into the blood via separate absorption systems, to then be transported throughout the entire body. These absorption systems can be compared to a revolving door that only allows glucose or only fructose to pass through. Both revolving doors can absorb the sugars at a maximum speed: for the glucose system, that is about 60-70 grams per hour, while for the fructose system it is about 30-50 grams per hour.
If your exercise lasts longer than 2 to 2.5 hours and it is recommended that you take more than 60 grams of carbohydrates per hour, it is important to carefully adjust your intake to these different sugar sources. Both absorption systems should then be used in parallel. Because the glucose system can absorb twice as much per hour as the fructose system, the bars, gels and/or sports drinks should have a 2-to-1 ratio of glucose to fructose. Only then will you be able to absorb these relatively large amounts of carbohydrates without problems, up to about 90 grams per hour. So be sure to pay attention to this when choosing the right products. Examples of these products are the Amacx Energy Drink, Amacx Drink Gel and the Amacx Fast Bar.
The role of Amacx Turbo products with a 1-to-0.8 ratio
If your efforts are very extreme in duration and/or intensity, such as riding the Amstel Gold Tour or a (multi-day) mountain bike marathon, your carbohydrate consumption will be even higher. In such situations, a carbohydrate intake of 90 to 120 grams per hour could offer additional benefits. At these extremely high intakes, the relative proportion of fructose becomes even greater, and products with a 1-to-0.8 ratio are recommended. This can be found in Amacx Turbo Drink, Amacx Turbo Gels and Amacx Turbo Chew.
In all cases, bear in mind that it is crucial to structurally train the stomach and intestines to be able to handle these high carbohydrate intakes. You can read more about this in our blog about training the stomach and intestines.
