Carbohydrates as energy sources

Intense and prolonged training, whether running a marathon, participating in a cycling race, or training for a triathlon, pushes the body to its limits. Proper nutrition is essential, and carbohydrates play a crucial role among the key nutrients.

What are carbohydrates and how do they work?

Carbohydrates are one of the three main sources of energy for the human body, along with fats and proteins. Once ingested, they are converted into glucose (blood sugar), which is used as immediate fuel. Excess glucose is stored as glycogen in the muscles and liver, serving as an energy reserve for future use.

Types of carbohydrates:

• Simple carbohydrates : Found in foods such as sugar, fruit or juice, they provide quick but short-term energy.
• Complex carbohydrates : Found in foods like brown rice, sweet potatoes or oats, they release their energy more slowly, ideal for prolonged endurance.

During intense exercise, your body primarily uses carbohydrates as an energy source because they are more readily available than fats.

The benefits of using carbohydrates during intense training

The strategic integration of carbohydrates during prolonged or intense workouts offers several notable advantages:

• Maintaining energy levels : Carbohydrates provide a constant source of fuel, preventing sudden drops in energy.
• Improving endurance : Increased carbohydrate availability helps delay the onset of fatigue and maintain sustained effort.
• Reduce muscle breakdown : This prevents the use of muscle protein as an energy source.
• Stabilize blood sugar : Avoid drops in blood glucose, which can lead to feelings of weakness.
• Facilitating faster recovery : Carbohydrates consumed during exercise accelerate the replenishment of glycogen stores.

Which carbohydrates should be prioritized during exercise?

In sports nutrition, not all carbohydrates offer the same effectiveness. Their structure, absorption rate, and digestive tolerance have a direct impact on performance and comfort during exercise. Here are the main sources used, and why some are preferable.

1. Glucose

Glucose is rapidly absorbed by the body. It provides immediate energy, useful during intense exertion, but when used alone, it can lead to blood sugar spikes and faster fatigue.

2. Fructose

Naturally present in fruits, fructose is absorbed via a different pathway than glucose. Combined with glucose, it increases the total amount of usable carbohydrates per hour, thus improving energy efficiency over time.

3. Maltodextrin

Maltodextrin is a complex carbohydrate commonly used in sports nutrition. Easy to digest, it provides a more gradual energy release than glucose, but can sometimes cause digestive discomfort at high concentrations.

4. Dextrose

Dextrose is a simple form of glucose, very quickly absorbed. It is mainly used for occasional energy boosts or during recovery, but is less suitable for prolonged exertion when used alone.

5. Dextrin Cluster (carbohydrate of choice in RYD-02)

Cluster Dextrin is a next-generation carbohydrate with a highly branched structure. It is distinguished by:

• rapid gastric emptying ,

• gradual and stable absorption ,

• excellent digestive tolerance , even at high intensity.

The result: sustained energy, without heaviness or spikes, ideal for prolonged endurance efforts. This is why RYD-02 uses Cluster Dextrin as its primary carbohydrate source .

6. Smart Blends (Formula RYD-02)

The most effective formulations combine different carbohydrate sources to optimize absorption, maximize energy intake per hour, and limit digestive discomfort.

This is exactly the approach used in the RYD-02 :

• a base of Cluster Dextrin , for stable energy and excellent digestive tolerance,

• combined with glucose and fructose in a 2:1 ratio , known to improve carbohydrate absorption and support sustained effort.

The result: a constant, effective and easy-to-drink energy supply, even during prolonged or high-intensity efforts.

How to use carbohydrates during training?

When to consume carbohydrates?

• Before training (2-3 hours in advance): Consume a meal rich in complex carbohydrates to replenish glycogen stores.
• During prolonged training : Use supplements such as gels or drinks every 30 to 60 minutes to maintain your energy levels.
• After training : Supplement with rapidly absorbed carbohydrates to accelerate recovery.

How much should you consume?

The ideal amount depends on the duration and intensity of the effort:

• 60 to 120 minutes : 30 to 60 g of carbohydrates per hour.
• 120 minutes and more : Up to 90g, or even 120g per hour by combining glucose and fructose.

Common mistakes to avoid

While carbohydrates are essential, their misuse can negatively impact performance. Here are some common mistakes:

1. Too many simple sugars at once : This can cause digestive problems.
2. Lack of training : Do not test a new nutritional strategy on race day.
3. Electrolyte imbalance : An imbalance between carbohydrates and electrolytes can lead to cramps.
4. Excessive concentration : Some drinks that are too concentrated in carbohydrates can slow absorption and cause bloating.
5. Ignoring individual tolerance : Needs and absorption capacities vary from person to person. Try several options to find what works best for you.

Additional tips

• Practice your nutrition plan : Every body reacts differently. Practice your eating strategy to avoid surprises on the big day.
• Adjust your hydration : In hot weather, adjust your intake according to your perspiration.
• Consult an expert : A sports nutritionist can help you develop a plan tailored to your specific needs.

Unleash your full potential with carbohydrates

Incorporating carbohydrates into your training routine can make all the difference between reaching your goal and giving up halfway through. Besides improving your performance, it also impacts your recovery and overall well-being. Take the time to test what works for you and enjoy the results.

Looking to boost your performance with optimal hydration and effective carbohydrate intake? Discover RYD-02 , our range of drinks specially designed to fuel your effort while keeping you hydrated.

Sources:

Burke, L.M., & Hawley, J.A. (2018). Carbohydrate availability and training adaptation. Sports Medicine , 48(Suppl 1), 131-140.

Jeukendrup, AE (2014). A step towards personalized sports nutrition: Carbohydrate intake during exercise. Sports Medicine , 44(Suppl 1), S25-S33.

Cermak, N.M., & van Loon, L.J. (2013). The use of carbohydrates during exercise as an ergogenic aid. Sports Medicine , 43(11), 1139-1155.

Campbell, B. et al. (2013). International Society of Sports Nutrition position stand: Carbohydrates and performance. Journal of the International Society of Sports Nutrition , 10(1), 1-11.

Thomas, D.T., Erdman, K.A., & Burke, L.M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the ACSM on nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics , 116(3), 501-528.