Absorbency of glucose and carbohydrate mixture

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Absorbency of glucose
Absorption in the gastrointestinal tract depends on the composition of the meal. Thanks to the research on the ability to use carbohydrates, we know that the body has some limitations. Glucose is absorbed in the gut through the SGLT1 transport protein and subsequently used in the body. Consumption of carbohydrates in excess of 60-70 g (glucose, sucrose, maltose, maltodextrin, starch) determines the exogenous peak released carbohydrates at a similar level, or 60 g per hour. Consumption of higher doses of carbohydrates in the amount of 144 g / h or 180 g / h did not increase exogenous glucose concentrations above 60 g / h. This limitation was not associated with gastric emptying – it was found that the use of glucose by muscle or liver must be limited. Doses exceeding 60 g / h are not absorbed from the gastrointestinal tract. The consumption of higher doses contributes to the development of discomfort from the gastrointestinal tract.

A tip when attempting to increase the amount of glucose, it is worth remembering to increase the intake of fluids, because increased carbohydrate absorption is associated with the absorption of liquids. This protection can reduce discomfort from the digestive tract.

Carbohydrate mixture
Fructose is a carbohydrate absorbed by another GLUT 5 transport protein. The combination of glucose and fructose can promote increased carbohydrate utilization by the body. Studies confirm that a carbohydrate mixture increases carbohydrate oxidation to 75% in relation to those that only used SGLT1 (transport proteins for glucose). The most preferred carbohydrate combinations are maltodextrin, fructose, glucose; fructose, glucose; saccharose; fructose.

In all cases, the glucose transporter must be saturated, i.e., 60 g / h. In addition, the second carbohydrate source (fructose) must be consumed in sufficient quantities (30 g / h or more). A glucose to fructose 21 ratio is recommended, in which the total intake should be 90 g / h. It is worth emphasizing individual tolerance here. If you can eat higher doses of fructose – you can keep the ratio of 11, here glucose or maltodextrin are still consumed at 60 g / h.

Posted on: September 28, 2018

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