Carbohydrate-electrolyte drink A
The main working tool for exercise longer than 90 minutes
Citable fact
«Carbohydrate-electrolyte drink» — evidence level A. Dosage: 30-60 g of carbohydrates per hour during exercise of 1-2.5 hours, up to 90 g/h with several sources (glucose + fructose) during exercise longer than 2.5 hours. Sodium 300-700 mg/l. Source: PMID 24791914, permanent link to the source in the list below.
How it works
Carbohydrates support the oxidation of glucose and glycogen, sodium restores plasma volume and stimulates water absorption, which together maintains performance and prevents dehydration.
Dosage and intake
30-60 g of carbohydrates per hour during exercise of 1-2.5 hours, up to 90 g/h with several sources (glucose + fructose) during exercise longer than 2.5 hours. Sodium 300-700 mg/l.
Drink 400-800 ml per hour, starting in the first 30-60 minutes of prolonged exercise, guided by body weight loss and weather conditions.
Forms
Solutions of glucose, maltodextrin, sucrose and mixtures with fructose, as well as sports drinks with electrolytes, have been studied. Data on "hypotonic" and carbohydrate-free electrolytes are weaker.
What is confirmed
- ACSM position: carbohydrate and fluid replenishment supports performance during prolonged exercise
- Replacing sodium losses in sweat reduces the risk of hyponatremia during prolonged exercise
- For exercise shorter than 60-90 minutes, an advantage over water has not been shown
- A mixture of glucose and fructose increases carbohydrate oxidation up to 90 g/h and improves tolerance
Adverse effects and limitations
- Nausea, bloating and diarrhea with overly concentrated solutions or an unsuitable composition
- Excess water without sodium leads to hyponatremia
- Extra calories if you drink more than you expend
- Sugar and acids in large volumes are bad for the teeth
Interactions
- Glucose-lowering drugs and insulin require accounting for the carbohydrate load
- Drugs affecting water and electrolyte balance and diuretics change the sodium requirement
Who must not use it
- Under 18 years: Applicable in youth sport according to the volume of exercise and taking into account the lower body weight.
- Pregnancy and lactation: During pregnancy the usual drinking regimen remains the guideline; sports drinks - only in agreement with a physician.
- diabetes
- hypertension
- kidney disease
- heart failure
Sources
- A step towards personalized sports nutrition: carbohydrate intake during exercise · Jeukendrup A · Sports medicine (Auckland, N.Z.), 2014 · PMID 24791914
- American College of Sports Medicine position stand. Exercise and fluid replacement · American College of Sports Medicine, Sawka MN, Burke LM · Medicine and science in sports and exercise, 2007 · PMID 17277604
- Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance · Thomas DT, Erdman KA, Burke LM · Journal of the Academy of Nutrition and Dietetics, 2016 · PMID 26920240
- Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations · Vitale K, Getzin A · Nutrients, 2019 · PMID 31181616
See also
Open in the app
This page holds reference data with links to studies. In the app you can calculate calories and macros for your goal, build a personal supplement stack and review weekly training volume.