Nutritional Revolution Podcast: Re Envisioning Your Perspective On Carbs

Kristen and Kyla from NR support carbs and know they are extremely important in
everyone's diet especially athletes. The main takeaway was “carbs are important, definitely so for
endurance athletes.” It takes more energy to digest fruit and vegetables than a donut. So even
though you could eat the same calorie amount of fruit as a donut, you still get more energy from
the donut. They say there is a time and place for carbs like donuts. You need to slowly train your
gut to take in more carbs, taking a massive amount of carbs on race day after not eating enough
carbs during your training can cause lots of GI distress. They recommend getting most carbs
from greens in everyday meals because they have vitamins and fiber. From a performance
perspective carbs help hit intensities during training and glycogen replenishment post workout.
People need to carb load prior to endurance races. Women are more susceptible to a carb deficit
which can make the menstrual cycle irregular or lose it all together. Athletes' high intensity
performance declines if 42% of your diet isn’t carbs. They mentioned they have their clients use
Skratch. They discuss the importance of eating carbs both before and after training.

Questions:
1. What is the most important ingredient in a high carb drink mix?
2. Should a high carb drink mix be consumed only before training/racing or are there
circumstances where a high carb drink mix could be beneficial after training/racing?
3. Cluster dextrin VS Maltodextrin? Pros and Cons of each?
4. Calories VS carbs in preload drinks?
5. What ingredients are important alongside maltodextrin or cluster dextrin?
6. When should drink mix be used rather than real food?

Ingredients Science Price Form

Skratch Main Cluster Dextrin has 60 to $39.50 Powder

Superfuel Ingredient: 70 glucose (sugar) units 8 Servings
Sport Superfuel Cluster linked together. It has a $4.9 per serving
Drink Mix - Dextrin more complex structure
Skratch Labs Fructose that gives you steady
Sodium citrate energy. Maltodextrin
Calories: 400g contains 3 to 20 glucose
Carbs: 100g units linked together. Has a
simple structure that
breaks down quicker.

Maurten Maltodextrin The drink instantly $56 Powder

Drink Mix 320 / Fructose converts to hydrogel in the 14 Servings
Maurten. Caffeine acidity of the stomach. The $4 per serving
Pectin hydrogel enables a smooth
 Sodium transportation of the drink
alginate through the stomach to the
Sodium intestine where the water,
chloride salt, and carbohydrates are
Calories: 320g absorbed.
Carbs: 79g

Tailwind Non-GMO Uses dextrose and sucrose, $38.99 Powder

Endurance Fuel Dextrose matching what your body 50 Servings
Endurance Fuel (Glucose) is designed to absorb, so it $0.78 per serving
Drink | Enhance Non-GMO enters through your
Your Endurance Sucrose bloodstream quickly
Workout – Citric Acid without challenging the
Tailwind Sodium Citrate digestive system or
Nutrition Sea Salt causing stomach issues.
Potassium Sodium, potassium,
Chloride magnesium and calcium
Caffeine (some speeds up the absorption of
flavors) fuel and replaces what you
Calories: 100g sweat out.
Carbs: 25g

Never Second Maltodextrin 2:1 maltodextrin-to $34 Powder

C90 High Carb Fructose fructose carbohydrate 8 Servings
Drink Trisodium blend that rapidly absorbs $4.25 per serving
C90 High Carb Citrate while being very easy on
Drink | Calories: 360g the stomach. This drink
NEVERSECON Carbs: 90g mix is also isotonic for fast
D™ gastric emptying. C90 is
both pH-neutral and mildly
flavored to reduce the risk
of GI distress during
intense effort. 200mg of
sodium per serving
promotes more rapid water
absorption.

Gu Roctane Maltodextrin Carbohydrates $30 Powder

Drink Mix Fructose (maltodextrin and fructose) 12 Servings
Roctane Energy Sodium Citrate that use non-competing $2.5 per serving
Drink Mix - Citric Acid pathways which can help
With BCAAs Amino Acid maximize absorption,
Blend increase carbohydrate
Calories: 250g utilization, and diminish
Carbs: 60g stomach distress, so you
get energy that kicks in
quickly and stays with you.
Sodium to maintain fluid
balance.
BCAAs may prevent
mental fatigue and muscle
damage.
Taurine can help maintain
heart contractility and
improve cardiac output
during long exercise
sessions.
Beta-alanine can help
promote formation of the
intramuscular buffer
carnosine, which can help
delay the onset of fatigue
during high-intensity
efforts.