Carbohydrates are the most important fuel for an endurance athlete during long intensive exercise
Carbohydrates are stored in the liver and in the muscles as glycogen. The supply is usually sufficient for 60 to 90 minutes of sports. It is important for athletes to find a balance between the different carbohydrates. Maxim Sports Nutrition contains a carbohydrate ratio of 2:1 maltodextrin-fructose. This provides sufficient energy during long, hard training or competitions. This carefully worked out ratio is based on the latest scientific findings regarding the optimal absorption of carbohydrates by the body during exercise.
Research shows that carbohydrates are better absorbed from a product that contains more than just glucose. This is because different carbohydrates are transported through the body by different carriers.
In addition to glucose and fructose, which mainly provide fast and direct energy, Maxim also contains maltodextrin. Maltodextrin is a glucose polymer. This means that it supplies your intestines with glucose-like molecules that have a slightly slower absorption than glucose. The energy that is released from maltodextrin therefore provides energy for a longer periode. While other glucose-based sports nutrition provides only 60g of carbohydrates per hour, Maxim’s optimal 2:1 mix delivers 90g per hour. This way your body is provided with an extra “supply” of new energy.
Less sugar – More power!
The human body cannot function without glucose or sugar. Glucose is the most important energy source and essential for combustion and proper functioning of the brain. But you need less sugar than you might think, because your body releases glucose from other nutrients such as proteins, fats and carbohydrates. Excess sugar is stored as fat. It is important for athletes to maximize the energy stock in the muscles before exercising. Your body releases energy the easiest from carbohydrates, both for direct energy and storage for long-term energy. When you are not exercising, we advise you to eat less carbohydrates and replace them with proteins! Protein is an important building material for both strength athletes and endurance athletes. Proteins help to maintain muscle mass. They support the building of new protein structures in your muscles and thus contribute to more strength.
How many carbohydrates do you need?
It is important to maximize the energy supply before exercising. Do not eat too much before a workout, because that costs energy. It makes you tired – both mentally and physically. During exercise, your energy level must be maintained. The guideline is to eat 1 gram of carbohydrates per kilogram of body weight per hour. For an athlete weighing 80 kg, this amounts to 80 grams per hour. More than this amount of 60-80 grams of carbohydrates per hour cannot be absorbed by the body. An excessive amount retains moisture. This can lead to diarrhea and hinders the rapid absorption of fluid from the intestines. Carbohydrates are absorbed faster and easier if you drink them. For maximum absorption by the body, we recommend taking products with different carbohydrate sources in a ratio of 2:1 (maltodextrin: fructose).
Gels for carbohydrates
Experience shows that eating solid food during a hard workout is difficult. Maxim gels are an ideal alternative to a bar, a banana or bread at such moments. Maxim Energy Gel and Maxim Energy Gel Drink contain an optimal combination of carbohydrate sources for long-lasting energy.
It is not useful to break up and use up the glycogen stock in one go during prolonged efforts. You should actually try to distribute the reserves in your muscles over the entire effort, that is the most effective. By regularly eating and drinking carbohydrates during exercise, you prevent your stock in your muscles from running out too quickly!
A good stock is therefore important and you have to take care of that yourself! For a maximum carbohydrate stock, we recommend stacking extra carbohydrates a few days before the competition, the so-called carbo loading. Carbo loading is an ideal way to maximize the carbohydrate stores, also known as glycogen stores, in your muscles, so that you only need to replenish during exercise.
Carboloading is done by making your meals and snacks rich in carbohydrates 2-3 days in advance. Take white bread / currant bun / muesli with sweet or lean toppings with your breakfast / lunch and extra pasta / rice / potatoes with your lunch / dinner. Drink fruit juice and/or tea with honey with meals and in between and eat 1 piece of fruit (preferably banana or bunch of grapes, berries). Combine that with fruits/vegetables/legumes/nuts/seeds and/or lean meat/fish/dairy. Also make your snacks carbohydrate-rich. Take a banana, currant bun or low-fat yogurt with muesli. Take a Maxim Energy Bar as a snack once a day and drink 1 bottle (750ml) of Maxim Sports Drink per day (distributed over the day).
1Jeukendrup, A.E. (2008), ‘Carbohydrate intake during exercise and performance: review’, in: Nutrition, July-August; 20 (7-8), pp. 669-677