Are Gels Really That Bad? w/ Dr. Mark Hearris - The Science of Getting Faster Podcast Ep. 9

Science of Getting Faster Podcast
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Does the form in which we consume carbohydrates impact our ability to utilize it during exercise?

The performance-enhancing effects of carbohydrates are becoming increasingly evident. For this reason, researchers and athletes continue to explore how we can maximize the benefits of consuming carbohydrates on the bike. In this episode of the Science of Getting Faster Podcast, we speak with Dr. Mark Hearris to discuss whether the form in which we consume carbohydrates impacts our ability to utilize them during exercise.

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STUDY COVERED IN THIS EPISODE: 13C-glucose-fructose labeling reveals comparable exogenous CHO oxidation during exercise when consuming 120 g/h in fluid, gel, jelly chew, or coingestion

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TOPICS COVERED IN THIS EPISODE

  • (0:58) What determines the substrates we use during exercise?
  • (3:09) How much carbohydrate can we store within the body?
  • (4:14) How much carbohydrate can our skeletal muscles physiologically use?
  • (10:17) Limiting factors of carbohydrate oxidation
  • (12:32) What is tolerance, absorption, and oxidation?
  • (15:11) What does the research say about the optimal carbohydrate sources, ratios and volumes for use during exercise?
  • (25:22) The research question
  • (27:02) Study details
  • (39:25) How does temperature impact substrate utilization?
  • (42:06) How does hydration status impact our ability to oxidize carbohydrates during exercise?
  • (43:31) How do the intervals at which we consume carbohydrates impact our ability to oxidize carbohydrates?
  • (45:29) The outcomes measured during this study
  • (46:56) The results! :tada:
  • (48:37) Who is most likely to suffer from GI symptoms when supplementing with carbohydrates on the bike?
  • (52:37) Are bigger riders at a disadvantage?
  • (56:00) What are Dr. Hearris’s recommendations for carbohydrate supplementation during endurance exercise?

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5 Likes
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only down side of the study is that it was only nine people. Really hard to get solid results from such a small sample.

That said, I think that’s the max they could find that would give up caffeine for 24hrs prior to sessions.

4 Likes
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43:31) How do the intervals at which we consume carbohydrates impact our ability to oxidize carbohydrates?

I found this section interesting, as I do all carbs in my bottle and drink every 5 minutes.

I haven’t been able to find the study referred to for this section of the podcast, which suggests I would be better consuming this at longer intervals~circa 20minutes.

Gg

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Yeah I’d have to ask a full on pro for the answer, maybe it’s a qq for the Podcast.
“What’s the ideal interval for eating on the bike?” I think the answer starts with “It depends…”
My suspicion is one’s body needs a certain amount to make digestion worth the energy to process and is best suited to do the process every so many minutes with the type your eating (solid, block, gel, liquid) amount and interval being the variables for any given person.

@Jonathan ? (I bet tomorrow is already set but it’s something I’d be curious to hear even if it starts out “Well, it depends…” which of course it will.

1 Like