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Reynolds KM, Juett LA, Funnell MP, Schofield JB, Grundig C, Melidis G, Brown A, Hubbard W, Luo Y, Almahaireh I, James LJ, Mears SA. Apple puree as a natural fructose source provides an effective alternative carbohydrate source for fuelling half-marathon running performance. Eur J Sport Sci 2023; 23:2011-2020. [PMID: 37115611 DOI: 10.1080/17461391.2023.2207074] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 04/29/2023]
Abstract
Carbohydrate supplementation during endurance exercise is known to improve performance, but the effects of food-based approaches in running exercise are understudied. Therefore, this study investigated the performance and gastrointestinal (GI) effects of a carbohydrate supplement containing a natural fructose source compared with a highly processed fructose source in a combined glucose-fructose supplement, during a half-marathon. Eleven trained runners (9 males, 2 females; age 32 ± 8 y, 89:53 ± 13:28 min half-marathon personal record) completed a familiarisation (8 miles) and two experimental trials (13.1 miles) on an outdoor running course, with blood and urine samples collected before and after the run. Subjective GI measures were made throughout the run. Carbohydrate was provided as a natural fructose source in the form of apple puree (AP) or highly processed crystalline fructose (GF) in a 2:1 glucose-to-fructose ratio (additional required glucose was provided through maltodextrin). Half-marathon performance was not different between carbohydrate sources (AP 89:52 ± 09:33 min, GF 88:44 ± 10:09 min; P = 0.684). There were no interaction effects for GI comfort (P = 0.305) or other GI symptoms (P ≥ 0.211). There were no differences between carbohydrate sources in ad libitum fluid intake (AP 409 ± 206 mL; GF 294 ± 149 mL; P = 0.094) or any other urinary (P ≥ 0.724), blood-based (P ≥ 0.215) or subjective (P ≥ 0.421) measures. Apple puree as a natural fructose source was equivalent to crystalline fructose in supporting half-marathon running performance without increasing GI symptoms.HighlightsResearch examining food-first and food-based approaches to carbohydrate supplementation and endurance running performance are limited. Therefore, this study aimed to compare carbohydrate supplements either containing a natural or highly processed fructose source as part of a glucose-fructose supplement on half-marathon running performance and gastrointestinal comfort in trained runners.Running performance (apple puree 89:52 ± 09:33 min vs. crystalline fructose 88:44 ± 10:09 min), gastrointestinal comfort and symptoms were not different between the two fructose sources.Apple puree can be effectively used as a carbohydrate source to fuel half-marathon running performance.
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Affiliation(s)
- Kirsty M Reynolds
- School of Sport, Exercise and Health Sciences, Loughborough University, Loughborough, UK
| | - Loris A Juett
- School of Sport, Exercise and Health Sciences, Loughborough University, Loughborough, UK
| | - Mark P Funnell
- School of Sport, Exercise and Health Sciences, Loughborough University, Loughborough, UK
| | - Joshua B Schofield
- School of Sport, Exercise and Health Sciences, Loughborough University, Loughborough, UK
| | - Claire Grundig
- School of Sport, Exercise and Health Sciences, Loughborough University, Loughborough, UK
| | - George Melidis
- School of Sport, Exercise and Health Sciences, Loughborough University, Loughborough, UK
| | - Alexander Brown
- School of Sport, Exercise and Health Sciences, Loughborough University, Loughborough, UK
| | - Will Hubbard
- School of Sport, Exercise and Health Sciences, Loughborough University, Loughborough, UK
| | - Yuxuan Luo
- School of Sport, Exercise and Health Sciences, Loughborough University, Loughborough, UK
| | - Ibrahim Almahaireh
- School of Sport, Exercise and Health Sciences, Loughborough University, Loughborough, UK
| | - Lewis J James
- School of Sport, Exercise and Health Sciences, Loughborough University, Loughborough, UK
| | - Stephen A Mears
- School of Sport, Exercise and Health Sciences, Loughborough University, Loughborough, UK
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Carbohydrates and Endurance Exercise: A Narrative Review of a Food First Approach. Nutrients 2023; 15:nu15061367. [PMID: 36986096 PMCID: PMC10054587 DOI: 10.3390/nu15061367] [Citation(s) in RCA: 1] [Impact Index Per Article: 1.0] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 02/21/2023] [Revised: 03/08/2023] [Accepted: 03/09/2023] [Indexed: 03/14/2023] Open
Abstract
Carbohydrate (CHO) supplements such as bars, gels, drinks and powders have become ubiquitous as effective evidence-based CHO sources that improve endurance exercise performance. However, athletes are increasingly turning to more cost-effective ‘food-first’ approaches for CHO ingestion to improve exercise performance. Mixed CHO foods including cooked lentils, oats, honey, raisins, rice, and potatoes are all effective pre-exercise CHO food sources. Caution is advised when selecting some of these foods as a primary CHO source, as some athletes may be prone to gastrointestinal discomfort—especially regarding those foods where the quantities required for recommended CHO intake may be voluminous (e.g., potatoes). Palatability may be another barrier to the ingestion of some of these CHO-rich foods. Although most of these CHO-rich foods appear effective for exercise performance or recovery when consumed pre- and post-exercise, not all are viable to ingest during exercise due to difficulties in the quantities required, transport, and/or gastrointestinal discomfort. Raisins, bananas and honey may be particularly useful CHO foods for consumption during exercise, as they are easily transportable. Athletes should trial CHO food sources before, during and/or following training before implementation during competition.
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