One of the main characteristics of endurance sports, that is to say those in which it goes to a moderate intensity but that can last more than an hour and a half, is that the main fuel that is going to be used to obtain the energy are the carbohydrates In the beginning you will use what you have available in the blood, that is, those that you have eaten at your last meal, about 2 hours before. After a while you will start to use the carbohydrates that you have accumulated in the form of glycogen (as a result of your daily diet) along with those that you are contributing during the race (supplementation), which will help you not to spend all your reserves, and This way you can prolong the exercise for longer or perform more.

THUS, THE INGESTION OF CARBOHYDRATES DURING THE EXERCISE CAN DELAY THE APPEARANCE OF FATIGUE AND IMPROVE PERFORMANCE IN RESISTANCE SPORTS.

Then, you will be wondering what is the most appropriate amount and type of carbohydrate.

You can see benefits from small amounts of carbohydrates (16 g per hour), but it seems that higher amounts would have a superior effect on performance. What is clear is that the real beneficial effect of taking carbohydrates lies in the oxidation of these, ie the ability to use their energy.

Several factors influence the capacity of carbohydrate oxidation, one of which is the type of carbohydrate that is ingested. For example, glucose, sucrose or maltodextrins can be oxidized at a rate of 60 g / h, and fructose or isomaltulose at 30 g / h.

IN PRACTICE, THE IDEAL AMOUNT OF CARBOHYDRATES THAT WE SHOULD INGER, WOULD BE THE ONE THAT LEADS US TO THE MAXIMUM RATE OF OXIDATION WITHOUT CAUSING GASTROINTESTINAL DISCOMFORT.

When carbohydrates are ingested from a single source, there comes a time when the channels used to absorb them at the intestinal level become saturated, which limits their absorption, so that unused carbohydrates will cause digestive discomfort. In this line, it has been seen that the dreaded discomfort can be reduced if different sources of carbohydrates are ingested by being absorbed by different channels, which also allows greater oxidation.

So we are interested in a supplement that provides us with enough carbohydrates and that also come from different sources. The 32GI brand has sent us a new range of supplements called 32Gi that have this characteristic, are formulated based on glucose, fructose, isomaltulose and maltodextrin.

Another outstanding feature is that as a source of protein, they use pea. So their products are suitable for vegans and for intolerant to gluten or lactose.

THE PRODUCT RANGE 32GI IS SUITABLE FOR VEGAN, INTOLERANT TO GLUTEN AND LACTOSE.

Types of supplements

They have the ideal ENDURE range for moderate exercise because it contains a remarkable amount of isomaltulose. Isomaltulose is a carbohydrate that has (as the brand of the product indicates) a glycemic index of 32, that is, it releases glucose in a more gradual way. In a long-term endurance sport, for example more than 2 hours, the intensity is usually lower but we need glucose availability for a longer time, so combine carbohydrate sources into one of faster release, such as glucose, and another slower release can be very beneficial, both for the oxidation of carbohydrates and for the reduction of digestive discomfort.

Its RACE range is aimed at higher intensity exercises, and in this case its proportion of fast-release carbohydrates is higher.

In any of the cases you have several options available, drinks for athletes that meets the established parameters or bars, jellybeans or gels to complement.

From Alimmenta we believe that they are a range of useful products for the athlete so we encourage you to try them.