Carb vs Water

["guest@endurance.net" <guest@endurance.net>]

Beth Glace winorpin@aol.com
Steve wrote:
"Water is mixed in the carbo charge right? so the secret is water. .......... running long distance for humans is
water and everything to suger load, but desnt seem to work as the stomach says no way   we can force this a cause a stomach ache."
Hi Steve and Ridecampers,
I've not really kept up with the posts over the holiday, but there seems to be a bit of confusion regarding carbs and water.  As Steve mentioned, carbs OR ANY CONCENTRATED FOOD, can cause gastric distress in humans during running. This is because the slurry of food and fluid will be held in the stomach till
it can be diluted appropriately, thus jostling around and causing cramping.  The key is to consume rather dilute carb solutions, thereby providing both energy and fluid.  For humans,
a solution that is up to 8% carbohydrate generally leaves the stomach as quickly as water does, minimizing the risk
of stomach ache [because its osmolality is around 300, similar to blood's].  Solutions of less than 6% carb don't pack enough energy to extend performance, so most sports drinks
are formulated to provide 6-8% carbo.  The water provides fluid
for hydration purposes and dilutes the stomach contents, and the carb aids in performance by helping to spare glycogen.  So the "secret" is both carb and water, and electrolytes, of course.
Beth Glace
MS, CDN
writing from home
in New Paltz, NY



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