Best Carb Types For Endurance Performance | Complete Guide
We delve into the top carbohydrate choices for endurance athletes looking to fuel their bodies effectively. Among these, simple sugars or monosaccharides play a crucial role, supplying much-needed energy to muscles and our ever-active brains. Glucose takes center stage as the star player, enhancing endurance performance with its rapid absorption, sodium retention, and blood sugar regulation benefits. Fructose follows close behind, partnering with glucose to boost absorption even further. The best part? Consuming simple sugars during exercise won't harm your insulin sensitivity, and your muscle cells will happily soak up those carbs, leaving less for your fat cells to absorb. Registered dietitian & pro triathlete, Michelle Howe, lays it all out.
0:00 Intro & Contents
1:05 What are simple sugars? Monosaccharides & Disaccharides
1:42 What are complex carbs? Maltodextrin++
1:57 What are monosaccharides?
2:40 Which monosaccharides matter?
3:17 Galactose, should we even use it?
3:51 Fructose
5:03 Glucose
5:42 Glucose fructose ratio, how much of each, really?
6:23 Dextrose, Maltodextrin, and other "dex" words.
7:02 Are simple sugars healthy during exercise? Insulin sensitivity
7:41 Upcoming topics
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