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MODERATE CARB INTAKE BEST DURING EXERCISE? A study published in the January 2007 edition of Medicine & Science in Sports & Exercise found that a moderate rate of carbohydrate intake during endurance exercise was more effective in sparing glycogen than a high rate of carbohydrate intake. In the study, eight women completed four separate two-hour stationary bike rides, consuming either water only, carbohydrate at a low rate (0.5 g/min.), carbohydrate at a moderate rate (1.0 g/min.), or carbohydrate at a high rate (1.5 g/min.). The researchers calculated the level of exogenous carbohydrate, liver-derived glucose, and muscle glycogen oxidation during the last 30 minutes of exercise. Interestingly, the rate of exogenous carbohydrate oxidation--that is, the usage rate of carbohydrate consumed by mouth during the workout--was slightly higher in the moderate-rate trial than in the high-rate trial (and substantially greater than in the low-rate trial). The rate of glycogen oxidation--that is, the rate of stored carbohydrate energy usage--was significantly lower in the moderate-rate trial than in the high-rate trial. This "glycogen-sparing" effect is highly desirable during endurance exercise, because exhaustion occurs when glycogen stores fall too low. How much sports drink would you need to consume to achieve this moderate rate of 60 grams of carbohydrate per hour? The answer is roughly 34 ounces per hour.

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