So, What’s New?
- New Carbohydrate blend.
- Betaine (Trimethylglycine) instead of Dimethylgycine.
Carbohydrates for Performance
What is performance? Achieving one’s goals? Chasing personal best in strength, technique or time? There are performance goals achievable in all aspects of life and fuel is essential to get us there. The major fuels consumed will fall into the typical macronutrient categories as protein, carbohydrate or fat.
Whether working with athletes to achieve extraordinary results or with the everyday active community; changing the carbohydrate intake is the fastest way to force changes in the body. Meaning we will often keep protein adequate and proportional to muscle mass and exercise intensity, fats based on essential fatty acid requirements and then make extreme changes to the type, timing and the amount of carbs consumed. The carbohydrate level is usually the thing altered first to meet your new goals and objectives.
Are we fuelling exercise to maximize performance? Are we trying to induce muscle hypertrophy or are we focused on stripping fat? Are we manipulating carbs for the sake of hormonal manipulation or gut disorders? As you can see it is not possible to say there is a magic number for carbs and that one carbohydrate is bad and another one good. Like anything carbs are tools. Once we learn how to use them we can choose the correct tool for the right job.
Hopefully we can attempt to give enough information to you to create an ideal carbohydrate blend for your particular objectives / goals.
Maltodextrin and Dextrose combo in Infrared
- Predictable. When working with all types of athletes to make a performance product you don’t want surprises.
- Consistency. So highly processed and refined and made in such bulk that once you find a good supplier (non-GMO etc) then each batch is exactly the same and when you consume it it will work exactly the same from batch to batch.
- This can’t be said for a lot of new carbohydrate concepts from around the world that are still in the innovative stage and can vary from batch to batch.
GI = Glycemic index. The GI number gives an indication of the degree of insulin secretion in response to consumption. It can be associated with enhanced bio availability (fast absorption from gut to blood stream) and degree of sweetness intensity. The simpler, faster and sweeter the sugar the higher the GI. fat, fibre and protein can lower the GI of any food
- Glucose / dextrose – 100.
- Maltose – high GI 98 not in 20’s as originally marketed for rice malt etc. Very easily digested with fast gastric emptying.
- Fructose is slow absorption and low GI 19. IT IS NOT high fructose corn syrup which has high GI and acts like glucose.
- Sucrose (white table sugar) 63.
- Honey GI 45-65, the higher the fructose content the lower the GI.
Fast Sugars for Performance
Fast gastric emptying from stomach into blood stream means no bloating, diarrhea or nausea however fast gastric emptying into the small intestine as seen with the high molecular weight glucose polymers that form a slimy gel and move quickly past the stomach into the small intestine. Once in the small intestine if enzyme deficiencies compared to ingested dose or disturbance of gut flora than it can still lead to bloating, nausea and diarrhoea. Fast gastric emptying from stomach into the next part of the digestive tract can be a bit misleading as it is still in your digestive tract and not absorbed into the body as the claim would suggest. This is why a lot of these style products can show fast gastric emptying but no change to insulin secretion and blood glucose.
- They don’t last as long due to insulin spike and reactive hypo. Fast absorption with exaggerated insulin spike can lead to reactive hypoglycemia (low blood sugar – shakes, cranky, nauseous, fatigue and confusion plus sugar cravings or catabolic gluconeogenesis to make sugar if not consumed).
- Good for glycogen replenishment and IGF-1 for muscle hypertrophy.
- Too much of any one type of carbohydrate overwhelms digestion and absorption pathways and backlogs. So in theory fast absorption etc. but in reality too much of any one thing can create side effects and will change how it works. Some will come in fast and the rest will have to wait.
Slow Sugars for Performance
- Can be fine for endurance if you can tolerate large doses in the gut with slow release into the system.
- Ferment – bloating, diarrhea, nausea etc.
- Osmotic diarrhea.
- No insulin spike for muscle growth.
Resistant Starch = Slow absorption and very low GI
- Resistant starches, waxy starches, glucose polymers etc. are all so different. But even the same commodity from different manufacturers, suppliers, batches etc. can vary so much they can be very hard to predict. But once you do find one that works for you and is consistent they can be a very useful tool. Plus the story makes it harder to work out. High molecular weight marketed for fast absorption and then the waxy or resistant starch component means slow absorption.
- If modified starches absorb too slow they make you fart and sick in the guts.
- Low molecular weight glucose polymers are too slow and while they may in theory trickle in for endurance; you are holding it all in your guts. It would be better for performance to carry a top up in your pocket or on your bike or with the blokes on the side of the road as you run past. While it is sitting in your guts it holds water and is fermenting creating gases.
Combine Sugars for Best Results
- Combining multiple different forms is best for absorption of the sugar from the digestive tract into the blood stream. Overloading of any one type of sugar will overwhelm digestion and absorption pathways.
- Ultimately everything must leave the gut efficiently to not hamper performance. Carbohydrates in particular can have a powerful acute effect on the intestinal mucosa altering intestinal permeability, inflammatory chemicals, immune activity and subsequently will influence performance, recovery, vasodilation, insulin sensitivity and stress chemicals immediately. Not many people acknowledge how influential your gut happiness is to your performance.
- They can only fuel performance once in your blood. Hence gastric emptying is not the be all and end all for carbohydrates as we need the fuel to empty into your blood stream and not just move into your bowels.
- Combining various types of carbohydrates to cover a wider range of GI to prevent reactive hypoglycemia by staggering the absorption slightly. Still wanting the high GI sources for the insulin spike but some slower ones to come in and prevent reactive hypoglycemia.
- Slow release carbohydrates for endurance events may not be possible with our current knowledge; we need to control dosing rather than have one serve to last all day / event. Loading up all the required carbohydrates in one dose can be too much for your guts. Therefore, it is possible to make a product that suits performance for all sports by tailoring the dose and timing of the dose to the individual and the individual sport.
ATP Carbohydrate Blend
- New ATP Science gel technology creates a gel bullous mixture of high and low molecular weight, simple and complex carbohydrates with differing digestion and absorption pathways.
- Using Gel technology in the carbohydrate blend makes it easy on the gut as it is formulated for efficient digestion and absorption and subsequent utilization to fuel energy requirements.
- 26 grams per serve of a mix of High molecular weight rice amylopectin, Honey – fructose (NOT high fructose corn syrup), glucose and maltodextrin (not naturally part of honey but is added to keep the honey as a powder until you dissolve it), Beetroot juice (sucrose, fructose and glucose plus nitrates and betaine) and Dextrose (simple grape sugar a form of glucose).
Betaine / Trimethylglycine (TMG) instead of Dimethylglycine (DMG)
TMG is an active metabolite of choline. TMG does some other very cool things that make it worth switching over for.
Methylation is a topic usually discussed for hormone management, anxiety, mood control, cardiovascular disease and cancer. Why would methylation be important during exercise? Efficient conversion and deactivation of waste, stress chemicals and neurotransmitters is important during exercise to aid performance. But more so in the recovery phase as methylators are essential for DNA methylation to make protein synthesis and recovery capable of happening.
Trimethylglycine (TMG) enters the methylation cycle, uses a methyl group to deactivate a toxin / chemical and then is Dimethylglycine and will supply the same benefits as the original dimethylglycine (DMG) which is used to aid oxygenation of tissues and aid performance.
Osmolytes regulate osmosis – intercellular and intracellular water movement in the body. Like Creatine, TMG can enter our cells and drag water inside to rehydrate the cell.