RATE OF SPECIFIC CARBOHYDRATE ABSORPTION
Intestinal absorption rate is most rapid with from glucose polymer ->Maltodextrins) than from simple sugar solutions, permitting a higher total calorie absorption rate due to compatible osmolality levels.[10] Body fluids are absorbed immediately across intestinal linings at an osmolality of 280-303 mOsm with no delay. In a fluid-ounce solution, calorie volume must be mixed at body-fluid osmolality levels in order for immediate absorption. When carbohydrates are mixed with water they are limited to the following body solution osmolality levels, otherwise absorption will be delayed until the stomach dilutes the hypertonic solution by withdrawing serum fluids:
| CARBOHYDRATE | CALORIES/ml | @ AVAILABLE BODY FLUID OSMOLALITY 280-303 mOsm |
|---|---|---|
| Glucose | 0.2 | 6% |
| Fructose | 0.2 | 6% |
| Sucrose | 0.4 | 7-8% |
| Maltodextrins | 0.9-1.2 | 15-18% |
Intestinal solution absorption may be predicted immediately at 280-303 mOsm body fluid levels for optimal muscle-energy benefits, especially postponing exercise-induced fatigue. Many substances are added to carbohydrate solutions to improve the efficiency of the energy repletion cycle. However, such substances ->protein calories, fatty acids, and electrolytes) surprisingly raise osmolality.
1.) During exercise, consume 60-70 grams complex carbohydrates to postpone glycogen depletion during exercise. The recommended ceiling for total carbohydrate intake depends on individual size and activity level; however, most endurance athletes require 600-900 grams per day training. Individual tolerated carbohydrate solutions should be determined in training. What works for one athlete may be performance-inhibiting for another.
2.) The performance-enhancing glycogen-structured carbohydrate-of-choice is the long-chain glucose polymer, Maltodextrin.
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