These Carbs Perform Better

When you combine glucose and fructose carbohydrates, studies have shown that your body oxidizes carbs at a higher rate. But how does this translate into endurance performance? Research published in the International Journal of Sports Nutrition and Exercise Metabolism attempts to answer that question.

Scientists had 9 cyclists engage in a 100 km time trial consuming 39 grams of glucose in 250 mL of water every 15 minutes. A week later, they did a second 100 km race, drinking the same amount of carbs only, this time, containing a mixture of glucose and fructose. That combination helped them shave more than a couple of minutes off their time.

True Strength Moment: If a glucose/fructose combination boosts endurance performance, when what would happen if you added sucrose, waxy maize starch, staged proteins and free form BCAAs to the mix? Find out my mixing up some 2:1:1 Recovery. Don't forget to bring your stopwatch along on the ride!
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