photo courtesy of Jeremy Jenum on flickr
No, I am not talking about mouthwash. I am talking about carbohydrate (carb) rinsing, the new refueling method that is making a stir in the athletic world. I had the chance to attend the Sports, Cardiovascular, and Wellness Nutrition Symposium a few weeks ago in Chicago where I heard Dr. James Carter of the Gatorade Sports Science Institute first talk about carb rinsing.
Research has shown that taking in carbohydrates before and during vigorous exercise lasting for about an hour improves physical performance. Cyclers who participated in a study showed that those who drank a carbohydrate supplement were able to ride for an hour longer than those who drank just water. However, taking in large amounts of carbohydrates before and during high intensity exercise may cause some athletes to experience gastrointestinal (GI) distress. Heavy exercise can affect the GI tract causing slower digestion, cramps, and discomfort.
Yikes! Yes, you read that right – when you exercise extended amounts of time your body seeks to conserve energy, in order to compensate for the stress that you are forcing it to operate under. What loses in the war for energy during exercise? You guessed it: digestion. (Remember no swimming until 2 hours after eating?) So if you plan on doing intense, prolonged exercise, which do you think would be easier on your GI tract, thus commanding less energy: a large spaghetti dinner or some fruit? Hopefully, you guessed fruit… but if not, read on! Obviously, stomach cramps (and related issues) are things every athlete wants to avoid when competing or practicing for long periods of time.
This is where carb rinsing comes in.
In Dr. Carter’s study, the athletes were given a small amount of a carbohydrate solution or water to rinse their mouth with for 5 seconds and then spit out. This was done every 7 to 8 minutes as the athletes were completing a one hour cycle time trial. Dr. Carter and his team found that when athletes rinsed with the carbohydrate solution, their power output was maintained better and they had better overall performance compared to rinsing with water. In a world where competing comes down to mere seconds, this can mean the difference between winning the race or burning out before you even reach the finish line.
So, how does it work? Carb rinsing may work by activating sensors in our mouth. Swishing around a carbohydrate solution, such as a sports drink, triggers these sensors which activate a response in the brain. This can lead to an increase in motivation to work harder and therefore increase your performance. The kicker is that sugars – not artificial sweeteners – activate these regions of the brain related to exercise. Although more research is needed to understand the full effects of carb rinsing, 9 out of the 12 studies on the technique have shown that athletes can benefit from sipping, swishing, and spitting.
What does this mean for you? Carb rinsing may provide the boost you need to perform better during endurance activities, such as running and cycling, lasting around an hour, without causing GI distress. If you want to try out the rinsing technique, bring a small amount of a sports drink, such as Gatorade or Powerade, on your next running or biking adventure. About every 7-8 minutes, take a small sip and swish for a few seconds before spitting it out (just make sure not to spit on a fellow runner or biker – we don’t want to start any fights on the trail!). You also don’t have to spit. Instead swish it around for a few seconds before gulping it down to hit all of your mouth and body’s carbohydrate receptors. We have receptors in our mouths AND our GI tract! This can also provide you with a little bit more hydration, and maybe even a bit of an edge over your training buddy. (Unless you tell them about this blog and they read up on carb rising for themselves, which we would greatly appreciate…)
So, get out there and start some endurance training without worrying about needing to make a port-a-potty pit stop! Even if you are not training to such intensities so as to benefit from carb rinsing, hopefully you have enjoyed reading about this new research, as well as learning about energy consumption during exercise.
Until next time!
Healthy Eats & Beets 