Fueling for the Finish
Science of Sugars
The Crossover
By the Numbers
Fiber & Sweeteners
100
To speed up the recovery process, athletes should begin refueling with carbohydrates as soon as this many minutes after exercise.
15 minutes
100
This simple sugar is considered the most important to humans because it is the primary fuel for the brain and body.
glucose
100
This concept describes the point where the body shifts from using fats to carbohydrates as its primary energy source as exercise intensity increases.
crossover point
100
Daily carbohydrate recommendations for athletes are calculated based on this specific personal metric.
body weight
100
This common artificial sweetener is often used as an alternative to sucrose.
Aspartame
200
This is the recommended window of time before exercise to consume a meal that is low in fat and contains both carbohydrates and protein.
1-4 hours
200
This process, requiring light energy from the sun, is how plants naturally synthesize carbohydrates.
photosynthesis
200
Endurance training shifts the crossover point in this direction, allowing athletes to rely more on fat at higher intensities.
right
200
Depending on the athlete's training load, the total daily carbohydrate recommendation can range from 3 to this many grams per kilogram of body weight.
12 grams
200
This specific type of fiber is known for its ability to help lower cholesterol levels.
soluble fiber
300
For competition lasting longer than 60 minutes, athletes should consume carbohydrates at this hourly rate.
30-60 grams per hour
300
This animal-based complex carbohydrate serves as a storage form of energy in the muscles.
glycogen
300
This is the main benefit of "sparing" this stored carbohydrate through endurance training is improving endurance and delaying fatigue
glycogen
300
This is the percentage of total calories from carbohydrates suggested for days 4–6 of the "classic" 6-day carbohydrate-loading method.
70%
300
GRAS means this
Generally recognized as safe
400
To accelerate recovery in the 4 hours post-exercise, an athlete should consume 1.0–1.2 grams of carbohydrate per kilogram of body weight at this frequency.
Hourly
400
While similar to glycogen, this polysaccharide is the storage form of carbohydrate specifically found in plant cells
starch
400
Doing this with a 6% carbohydrate solution can improve performance by stimulating reward centers in the brain.
Mouth rinsing
400
The FDA's Acceptable Daily Intake (ADI) for these is set to be 100 times lower than the level where adverse effects were actually seen.
artificial sweetener
400
This is the amount of energy (calories) provided to the body per gram of insoluble fiber consumed.
zero (or none)
500
Unlike the 12-hour "quick fix" myth, effective carbohydrate loading should actually begin this many days prior to competition.
1-6 days
500
This is the chemical formula for a single molecule of sugar contains these three elements
CHO
500
This is a common physical "con" or side effect of this is feeling bloated or stiff due to the way water is stored with glycogen.
carboloading
500
In the 175 lb athlete example, this is the specific range of grams of carbohydrate they should consume hourly post-exercise for recovery.
80–95 grams
500
Unlike single-sugar drinks, foods and beverages consumed during exercise should contain this to be most effective.
mixture of different sugars