2 minutes ago
I’ve recently been reading up on carbohydrate mouth rinse and exercise performance 🏃🏽♀️🥤 A number of studies have shown that rinsing the mouth with a carbohydrate solution for 5-10s during high intensity exercise can help improve performance.
(Carter et al.,2004) showed that a simple carb mouth rinse (without ingestion) resulted in similar performance benefits to that of ingestion.
> Cyclists were asked to perform a 40km time trial by rinsing their mouth for 5s with a carb solution (maltodextrin) without ingesting it (Carter et al., 2004). They found that performance was improved by around 3% with the carb rinse compared to the placebo, these results were very similar to the 2.3% improvement in carb ingestion (Jeukendrup et al., 1997) 🚴♀️ How?
It is suggested that the presence of carbohydrates in the mouth stimulates taste receptors and that neural signals activate certain regions of the brain that are responsible for enhanced performance.
Does it matter what type of carb?
(Jeukendrup, 2011) found that it doesn’t really matter what type or how sweet the carbohydrate is. All the carbs that have been tested have shown positive results, including glucose, maltodextrin, and sucrose. However, carb beverages containing artificial sweeteners do not have the same effect.
Should I carb rinse?
Well it depends! For someone that is involved in high intensity endurance exercise lasting around 30-70 minutes then yes. Its also a good nutritional strategy for those exercising for weight management purposes.