Carbs For Triathlon Performance

Every competitor is looking for an edge. Whether it’s a change in your training or the addition of a new supplement, the idea is to boost performance enough to finish the next race faster than the last. A study published in the journal Medicine & Science in Sports & Exercise suggests one possibility might be a carbohydrate solution composed of multiple types of carbs.
 
Previous research has shown beverages with a 2-to-1 ratio of maltodextrin to glucose and fructose to enhance carb oxidation, fluid absorption and performance better than a maltodextrin glucose drink. For this test, experienced half-ironman competitors received bars, gels and drinks containing either one or the other combination of carbs.
 
They ate or drank these supplements before the event began, during the cycling stage and also during the running stage, averaging 76 grams of carbs per hour, consumed as 25% bars, 35% gels and 40% drinks. The multi-carb combination provided a small performance benefit over the other option.