The need for speed : evaluating the speed of carbohydrate supplement absorption in an athletic population

Dean, Ewan and Gaffney, Christopher and Hendrickse, Paul and Subar, Daren (2025) The need for speed : evaluating the speed of carbohydrate supplement absorption in an athletic population. Masters thesis, Lancaster University.

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Abstract

Carbohydrate supplementation is a strategy used by athletes to enhance performance and delay fatigue during endurance or high-intensity exercise. Carbohydrates are a primary fuel source for muscles, especially during prolonged or intense physical activity, where glycogen can be depleted. Supplementing with easily digestible carbohydrate sources, like bars or gels, helps maintain blood glucose, replenish glycogen stores, and enhance performance. While the effectiveness of carbohydrate supplementation is well documented, the variety of commercially available products, each with differing carbohydrate compositions, warrants further exploration of their specific metabolic effects and practical benefits. This thesis investigates the ecological validity of three popular commercially available carbohydrate energy supplements, focusing on their ability to provide rapid energy and how this may influence performance outcomes. The first study assessed the speed of carbohydrate delivery from a glucosefructose energy bar (Voom Pocket Rocket, VOOM), a glucose-fructose hydrogel (Maurten Gel 160, MAU), and a maltodextrin-based gel (SIS Go Isotonic, SIS). A modified oral glucose tolerance test revealed VOOM provided carbohydrates as quickly, if not faster, than MAU and SIS, with significantly greater carbohydrate oxidation than SIS. The second study examined the effects of these products on repeated maximal sprint performance. Despite differences in metabolic responses over time, no significant effects were found on sprint performance metrics, like peak power or total work. Collectively, the findings of this thesis highlight that while carbohydrate delivery speed may vary between products, the type of supplement may not significantly affect sprint performance. This thesis directly compares commercially available energy supplements - a glucosefructose energy bar, a glucose-fructose hydrogel, and a maltodextrin-based gel - each with distinct carbohydrate compositions. These findings provide valuable insights to help athletes make informed decisions about carbohydrate supplementation, allowing them to choose based on personal preference and convenience, with confidence that these products offer comparable performance benefits.