There is evidence to suggest that athletic performance is highly dependent on fuel, and fuel delivery is dependent on intestinal function. So could the intestine be a much underestimated organ for athletes?

In professional cycling it is sometimes said that a stage race is as much a "who can eat more" competition. We know from marathons and triathlons in particular that fueling during a race can be problematic, as in these events it is not easy to eat and drink while increasing the pace. It is very common for athletes to report stomach problems when trying to get enough energy through food. So the options are: less food and the risk of running out of energy and becoming dehydrated, or more food and the risk of an upset stomach. The optimal approach is somewhere in the middle, where you balance intake with stomach comfort. However, there is another approach that could work. The gut is a highly adaptable organ and can be “trained” in a similar way to how we train the muscle.

Intestinal training

Participants in eating contests are known to “train” their stomachs to absorb larger quantities of food with less discomfort and – through regular training – are able to consume quantities of food within a short time frame that are unthinkable to the average and untrained human would be. To accomplish this, competitive eaters train using a variety of methods: chewing large pieces of gum for long periods of time or enlarging their stomachs by drinking fluids or eating the competition food. The amounts are gradually increased and it takes many weeks to reach a level at which these eaters are competitive.

This shows the adaptability of the stomach. Carrying out this “stomach training” has two main effects: (1) the stomach can expand and absorb more food and (2) a full stomach is better tolerated and is not perceived as so full. Both aspects could be beneficial in a training situation.

Combine multiple carbohydrates

Another example concerns intestinal absorption: carbohydrate absorption during exercise appears to be limited to around 60 grams per hour (at least when a single type of carbohydrate, for example glucose, is ingested). An intake of significantly more than 60 grams per hour will most likely lead to an accumulation of carbohydrates in the intestines. However, increasing daily carbohydrate intake, particularly through increased intake during activity, has been shown to increase the absorption and oxidation of ingested carbohydrates. We can achieve this in the beginning by taking fructose and glucose. It is possible to consume up to 90 g of carbohydrates per hour (maltodextrin:fructose ratio 2:1). If that doesn't cause you problems after a while, you can go even higher - up to 120g of carbohydrates per hour. We achieve this with a maltodextrin - fructose ratio of 1:0.8 or even 1:1.

Why maltodextrin instead of glucose? Maltodextrin has a much lower osmolarity (the number of dissolved particles in a given amount of water), which means a much lower load on the stomach and a much better emptying of nutrients from the stomach and therefore a faster and more efficient flow of energy.

Conclusion

Through such gastrointestinal training we can significantly increase our ability to absorb carbohydrates without any gastrointestinal problems. This is how we master even the greatest efforts and overcome the biggest climbs. Our body will deliver a much higher intensity than before because there is always enough energy available.

At Lamprimafit we offer all combinations of gels and isotonics, for example a 2:1, 1:0.8 and even 1:1 ratio. Choose the one that suits you best and enjoy extra energy without digestive problems.