Raising blood sugar is precisely the goal. Maltodextrin does exactly the same, when consumed with fructose. That's a good thing. Consume steadily and it's a non-issue.
Introducing things like corn starch (from confectioners sugar) reduces absorption rate and is actually more likely to cause GI distress if consumed at optimal rates. Fine for lower rates of consumption, but unnecessary to limit oneself to low rates of consumption.
Primary reason for short and medium chain supps and varied chain length supps on market: someone wants to make money selling you a new and different carb source. Financial margins on carbs are WAY larger than that of protein, which explains the relatively recent (last 20 years) boom in carb-based products available.
Quick summary of basics:
https://www.trainerroad.com/...8?u=dr_alex_harrison 1:1 Glucose:Fructose Ratio Works better than 2:1.
https://www.trainerroad.com/...n-a-bottle/30328/200 90-150 grams of carbs per hour during exercise may be beneficial. 90 is not the limit.
https://www.trainerroad.com/...should-you/33210/583 Sucrose works as well as maltodextrin:fructose, and glucose:fructose 1:1 mixtures. >>90g/hr is optimal
https://www.trainerroad.com/...n-a-bottle/30328/204 Do you have evidence of citrate being an issue? I'd love to see it. At what concentrations or hourly consumption rates?
Dr. Alex Harrison | Founder & CEO | Sport Physiology & Performance PhD
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