The perfect sports sugar mix?

Triathlon Forum
1

Jeukendrup recommends a mix of + - 2/3 glucose, 1/3 fructose for optimal performance, based on the idea of using multiple transporters.

This guy refines that recommendation a little bit:

http://perfecthealthdiet.com/?p=5498

Money quote: “For athletes in the midst of a race, or in need of rapid recovery for a second race on the same day, speedy glycogen replenishment may be the endpoint to optimize. If so, they should eat a sugar drink composed of roughly 70% glucose and 30% fructose and galactose.”

I like the author, read him regularly and he usually makes sense, so I’m at least intriged by his suggestion. I imagine that to try it you would have to mix your own drink, although I have no ideia where you can get pure galactose.

Nuno

2

Flat coke.

3

the fructose/glucose ratio idea definitely makes sense in theory, you should be able to absorb more calories per time period that way (unless there are other limiters down the physiological chain)

that said I’ve never had trouble running out of sugar using just glucose in events up to 6 hours long. Perhaps for ironman or people pushing huge watts that gets trickier.

4

Flat coke.

haha, yep.
fructose - check
glucose - check
salt - check
caffeine - check

5

http://books.google.com/books?id=wAa9qq9kbncC&lpg=PP1&pg=PA229#v=onepage
May have to be signed into a google account to access the page. (Preview doesnt show up in an incognito window)