It was low tide, so I thought I would take a break from writing up my PhD and go walk around the foreshore of Careel Bay in Avalon. I ended up walking for over 2 hours - talk about procrastinating! While I was out, I thought about writing a short piece on the importance of carbohydrate for those training regularly.
There is extremely good evidence that consuming carbohydrate during intense cardiovascular exercise under one hour's duration or prolonged aerobic exercise over an hour benefits performance and enhances immune function. Taking carbohydrates in the post training period, regardless of whether the session has been strength or cardiovascular training, has also been shown to improve recovery, promote greater adaptation and enhance the immune system.
Research from Professor Asker Jeukendrup's lab in Birmingham has demonstrated that one source of carbohydrate alone is less beneficial than multiple sources. The ideal ratio of carbohydrate types in the training drink is 2 parts glucose or maltodextrin to 1 part fructose.
The reason for this, according to Jeukendrup, is that glucose and fructose use two different transporters to gain access to the blood. By taking advantage of these two transporters, more of the carbohydrate you consume will be available and eventually oxidized by the skeletal muscle, rather than sitting in the stomach and intestine, causing gastrointestinal problems.
Bottom line:
During aerobic exercise lasting longer than an hour, take in around 40g of glucose or maltodextrin with 20 grams of fructose per hour of exercise.
Post strength or aerobic training, take in a minimum of 1g per kg of body mass of carbohydrate using the 2 to 1 ratio of carbohydrate sources outlined. 20-40g of high quality protein should also be consumed after exercise.
Tony,
Avalon
