Glucose and fructose are commonly ingested to improve endurance performance during a workout, but what effect do different mixtures of these two substances have on subsequent endurance performances? In other words, if you are training twice in one day, is it better to take in just glucose, or glucose and fructose? We asked Dr. Tim Podlogar what he learned during his study on the Impact of Post-Exercise Fructose-Maltodextrin Ingestion on Subsequent Endurance Performance, and what he still wants to know on this topic.
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TOPICS COVERED IN THIS EPISODE:
00:00:00 - Podcast begins
00:00:45 - Dr. Tim Podlogar’s educational and sporting background
00:03:00 - What question Dr. Podlogar was trying to answer with this study
00:03:26 - How Glucose and Fructose are different from each other
00:03:59 - How fructose influences lactate levels
00:06:35 - How Dr. Podlogar tested recovery and monosaccharide ingestion with runners
00:07:36 - Why time to exhaustion protocols may not be applicable to racers
00:10:17 - What is the best ratio for glucose and fructose for athletes?
00:10:34 - Why you can utilize more than 60g/hr of carbohydrate
00:11:55 - Does body size affect carbohydrate ingestion?
00:13:42 - What happens if you ingest too much glucose?
00:15:06 - Dr. Podlogar’s experience with GI distress during high carbohydrate intake
00:16:41 - Why does increased carbohydrate intake increase time to exhaustion?
00:18:07 - What is the effect of liver glycogen levels on performance? --
00:20:27 - Dr. Podlogar’s brutal glycogen depletion protocol
00:23:56 - How much depletion occurs when somebody is “glycogen depleted”?
00:25:22 - Are highly trained athletes more capable of depleting glycogen stores?
00:26:11 - Do muscle biopsies stop you from training?
00:29:03 - What is a “double blind” study?
00:29:55 - How many grams of carbohydrate did Dr. Podlogar give to the test subjects?
00:33:14 - How Dr. Podlogar measured how much glycogen was actually used
00:35:54 - Did post-training carb ingestion improve performance during subsequent workouts?
00:36:44 - Did such a high carbohydrate ingestion cause GI distress for test subjects?
00:38:10 - Why did some subjects perform worse than others with fructose?
00:41:07 - Is it true that the more glycogen you have stored the more you use?
00:41:54 - Is it bad to have high carbohydrate oxidation rates during exercise?
00:44:04 - Can fructose be utilized by muscle tissue as well?
00:47:41 - What Dr. Podlogar wants to test next
00:48:26 - Takeaways for athletes from this study
00:51:41 - Dr. Podlogar’s advice on interpreting this study
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