Strength of the Carbohydrate Solution

The concentration or strength of the carbohydrate solution refers to the amount of sugar and water in the drink. Whether homemade or one of the many retail products available, this is a very important factor that can influence how your intestines handle the drink, which then affects your metabolism. Homemade liquid carbohydrate drinks are best because they are simple to make, are made from basic natural foods, don’t contain unwanted or unhealthy ingredients (some are not listed on the label), and you can adjust the amount of water, carbohydrate, sodium, and other components to your particular needs.

A 6 to 8 percent carbohydrate solution is ideal for most athletes during competition or very long training. This can be made by adding six to eight grams of carbohydrate (approximately one heaping teaspoon), such as honey, to 180 ml (six ounces) of water. For store-bought juices and other beverages, read the label for the carbohydrate content.

广告：个人专属 VPN，独立 IP，无限流量，多机房切换，还可以屏蔽广告和恶意软件，每月最低仅 5 美元

This concentration will not remain in your stomach for too long but will empty into the small intestines at a similar rate as water. Liquids that are concentrated with more than 8 percent carbohydrate can remain in the stomach longer, not allowing the stomach to empty as fast and delaying the absorption of sugar.

My suggestion is to always start by using liquids made of simple sugars such as fruit juice, with apple working well and citrus being too acidic for most athletes. The sugar content of most commercial juices is 6 to 8 percent (not the concentrated versions, which are much higher). Honey is another option. Both honey and fruit juice also contain fructose, which is a sugar that eventually converts to glucose. But some athletes don’t tolerate as much fructose because in high amounts it causes lower intestinal discomfort.

In addition, some sugars, such as the various forms of sucrose, malt sugars, and others, require digestion and can cause intestinal distress.