The Science of Sugars in Endurance Sports

When exploring the sports nutrition aisle these days, it’s no surprise that there is a lot of confusion about which products are best. While many athletes question the necessity, benefits, and additional costs of new solutions, the majority simply want relief from gastrointestinal distress.

To compare the various options and find the best solution, we must first understand the science behind science and its relationship to gut issues in endurance sports.

With more knowledge and  groundwork,  providing athletes  with various sugar sources, such as multiple transportable carbohydrates, hydrogels, and super-fuels (Cluster Dextrin), allowing athletes to create structured race day plan that works best for them.

Breaking down sugar

Sugar in science is a crucial aspect of endurance sports nutrition, particularly for athletes looking to minimise gastrointestinal distress and maximise performance. It involves breaking down sugar into simple and complex carbohydrates, which are quickly digested and absorbed.

Simple carbohydrates, such as monosaccharides like glucose, fructose, and galactose, provide rapid energy, while complex carbohydrates, like starch, glycogen, and maltodextrin, are broken down more slowly, providing sustained energy.

Absorption and metabolism of carbohydrates vary, with glucose being quickly absorbed in the small intestine and used immediately by cells for energy. Fructose is absorbed more slowly and primarily metabolised in the liver, where it can be converted to glucose or stored as fat. Galactose is converted into glucose in the liver before entering the bloodstream. Multiple Transportable Carbohydrates (MTCs) are carbohydrate mixtures that utilise different transport mechanisms in the gut, such as glucose and fructose, to increase carbohydrate absorption rates and reduce gastrointestinal distress.

Athletes should experiment with different carbohydrate sources and combinations during training to determine the right balance between simple and complex carbohydrates. Maintaining proper hydration and electrolyte balance is crucial for preventing gastrointestinal distress and optimising performance.

Simply put, sugar is a carbohydrate. Carbohydrate molecules are composed of carbon, hydrogen, and oxygen in a 1:2:1 ratio. Carbohydrates are classified into simple sugars (glucose, fructose, and galactose, as well as maltose, lactose, and sucrose) and complex sugars (glycogen, maltodextrin, starches, and fibre). When we consume carbohydrates, our bodies convert them into simple sugars that are absorbed into the bloodstream and used for energy.

Hydrogen gels, such as Cluster Dextrin, are carbohydrate gels that form a gel-like consistency in the stomach, allowing carbohydrates to pass through the stomach more quickly and be absorbed in the intestines. They can potentially reduce gastrointestinal discomfort by minimising direct contact of concentrated sugars with the stomach lining, thereby speeding up gastric emptying.

Overall, the science behind sugar provides a comprehensive understanding of sugar science and its application in sports nutrition, particularly for endurance athletes looking to minimise gastrointestinal distress and maximise performance.