A food first approach to carbohydrate supplementation in endurance exercise: a systematic review

This systematic review analyzed whether carbohydrate source (food vs. supplement) influenced performance and gastrointestinal (GI) symptoms during endurance exercise. Medline, SPORTDiscus, and citations were searched from inception to July 2021. Inclusion criteria were healthy, active males and females aged >18 years, investigating endurance performance, and GI symptoms after ingestion of carbohydrate from a food or supplement, 2 hr

Apple puree as a natural fructose source provides an effective alternative to artificial fructose sources for fuelling endurance cycling performance in males

Carbohydrate consumption during exercise enhances endurance performance. A food-focused approach may offer an alternative, ‘healthier’ approach given the potential health concerns associated with artificial fructose sources, but food-based carbohydrate sources may increase gastrointestinal (GI) symptoms. This study compared the cycling performance and GI comfort of two different fructose sources (fruit and artificial) ingested during exercise. Nine trained male cyclists (age 24 ± 7 years; VO2peak 65 ± 6 mL/kg/min) completed a familiarisation and two experimental trials (60 g/h carbohydrate, 120 min at 55% Wmax and ~15 min time trial). In the two experimental trials, carbohydrate was ingested in a 2:1 glucose-to-fructose ratio, with fructose provided as artificial crystalline fructose (GLU/FRU) or natural apple puree (APPLE PUREE) and maltodextrin added to provide sufficient glucose. Time trial (TT) performance was not different between trials (GLU/FRU 792 ± 68 s, APPLE PUREE 800 ± 65 s; p = 0.313). No GI symptoms were significantly different between trials (p ≥ 0.085). Heart rate, blood glucose/lactate concentrations, and RPE were not different between trials, but all, excluding blood glucose concentration, increased from rest to exercise and further increased post-TT. Apple puree as a natural fructose source provides an alternative to artificial fructose sources without influencing cycling performance or GI symptoms.</p