Pushing the limits...of fuel

For nearly a year now, in many areas of our lives, we have been asked to push the boundaries... those that were lulled by routine and comfort and that we believed to be well established. By analyzing what worked well, as well as what needed to be changed, we have achieved the unthinkable: aiming higher and bigger, the bar has been set! With races canceled and sporting challenges postponed, it took imagination to find motivation. Humans adapt, while continuing to dream of new heights... many warriors are racking up the miles and elevation gain, whether by bike, cross-country ski, or even running. We need to breathe, push ourselves, and know that at least one certainty still remains in the unknown: sport.

Sometimes, when we try too hard, we forget the basics, get carried away by the thrill of sliding or cycling, explore the limits of the human body, and put ourselves at risk of injury or exhaustion. If you have drastically increased your training, you need to adapt your diet accordingly. As we know, at medium to high intensity, our bodies run mainly on carbohydrates. The longer we train, the more our bodies need this energy to keep up the pace and avoid breakdowns.

There are many solutions available to meet our needs when we are on the move, including gels, bars, powders to add to water, and homemade snacks. The key to success is to like what you have on hand, whether it's practical and, above all, easy to digest! For those of us who are less sensitive to cold, this is also a factor to consider when choosing snacks. With all the options available on the market, the ultimate goal is to find the right balance between taste, tolerance, and practicality.

Normally, glucose is mainly found in sports products. Maurten has decided to use maltodextrin as the primary ingredient in its products. This is obtained chemically by processing rice, wheat, corn, or potato starch. All the carbohydrates from these products, which come from different sources, are then recovered and enzymes are artificially added to separate the "complex" carbohydrate molecules into "simple" ones. This produces a molecule that has already undergone a digestion process, allowing it to reach the body even faster than anything else, meaning more energy is used immediately. Is it a magic product? Not necessarily, because although it is useful for serious athletes, it mainly becomes a source of empty calories, which rapidly increases the glycemic index for the average sedentary individual.

The other effective ingredient in their product is fructose. This simple carbohydrate, found naturally in certain fruits and honey, is absorbed differently from glucose. Glucose is absorbed by "keys" in the intestines called SGLT1 and GLUT1. These allow 1g of glucose to be absorbed per minute. However, when this concentration increases rapidly, glucose accumulates in the stomach and can cause intestinal problems. Fructose, on the other hand, does not use the same "keys" to be absorbed and, more importantly, the body does not use it in the same way. This means that we can ingest larger quantities without feeling full and, during exercise, fructose is converted into lactate, which is sent to the muscles to fuel them, contrary to the myths associating it with muscle fatigue.

As for caffeine, which is found in some of their products, it can improve performance by delaying the onset of fatigue while modulating the metabolism of fat as an energy source during exercise.

Finally, the use of hydrogel, a coating that encapsulates various sugars and caffeine, also limits the exposure of teeth to concentrated sugars and the sometimes acidic pH of sports products. Considering that cavities and oral hygiene can become serious issues for some athletes, hydrogel offers a considerable advantage for long rides. It should also be noted that the product has a fairly neutral and delicate taste, which reduces the nausea sometimes associated with the bitterness of caffeine or intense sugar.

Parmi the products available, it is still interesting to understand why one would choose one over another and, above all, when it would be most beneficial. This table will help you make the best decision for your next activity!

*Only for athletes accustomed to consuming caffeine. Or consume only during competitions to maximize benefits.

As with any sports product, it is best to gauge your own tolerance and preference during training. Note that for some people, too much fructose can cause significant gastrointestinal disorders. The best approach is to try it in moderation and, above all, choose the right type of activity that will adequately support these ingredients and quantities. A long cross-country Ride , where stops are few and far between and the cold is limiting, will benefit from a drink rich in carbohydrates and caffeine. Conversely, Gel 100 will be perfect for an intense indoor cycling workout of less than 75 minutes. For more relaxed workouts or those lasting less than an hour, a good bottle of water and a balanced meal just before will suffice.

Pushing your limits also means seeking to optimize your energy, training intelligently, and finding the subtle balance between the moment of breaking down and the ecstasy of having given your all!

McCubbin, A. J., Zhu, A., Gaskell, S. K., & Costa, R. J. (2020). Hydrogel carbohydrate-electrolyte beverage does not improve glucose availability, substrate oxidation, gastrointestinal symptoms, or exercise performance, compared with a concentration and nutrient-matched placebo. International Journal of Sport Nutrition and Exercise Metabolism, 30(1), 25-33.