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Table 1. Characteristics of Common Sugars Used in Sport Foods Carbohydrate Dextrose/Glucose Sucrose Infinit Nutrition Fructose Galactose Maltodextrin Infinit Nutrition High Fructose Corn Syrup 1. Gastric Emptying Excellent Excellent Medium Excellent Excellent Medium 2. Gastrointestinal Irritation None None High None Low High 3. Digestion Requirements None Low High Low Medium High 4. Absorption Easy Easy Mediumdifficult Easy Easy Mediumdifficult 5. Exercise Fueling Excellent Excellent Fair Excellent Excellent Fair 6. PostExercise Glycogen Repletion Excellent Very Good Poor Poor Excellent Fair 7. Effect of Fluid/Sodium Absorption Excellent Good Poor Excellent Good Fair 8. Glycemic Index High Medium Low Low High Medium Variable Definitions: 1. Gastric Emptying: The ability of a sugar to quickly leave the stomach and get delivered to our working muscles. 2. Gastrointestinal Irritation: The presence of symptoms such as nausea, burping, diarrhea, and stomach cramps that are solicited by a sugar. 3. Digestion Requirements: The length of time required to break down the carbohydrate into its constituent components, ultimately becoming available for use. Some carbohydrates are linked to several molecules and consequently, more steps are needed to break down the carbohydrate. 4. Absorption: The ease at which a carbohydrate is digested and absorbed. The larger the carbohydrate molecule, the more likely there will be remnants of the carbohydrate that escape full digestion, leading to symptoms of flatulence, GI cramping, and diarrhea. 5. Exercise Fueling: The availability of a sugar once processed in the small intestine and absorbed. 6. Post-Exercise Glycogen Repletion: How well the sugar replenishes lost glycogen after a workout. 7. Effect of Fluid/Sodium Absorption: How well the sugar facilitates sodium absorption from the gut and reabsorption from the kidney, ultimately aiding fluid and electrolyte balance. 8. Glycemic Index: Measures the rate at which 50 grams of a specific carbohydrate or sugar increases blood glucose levels above basal levels. High glycemic carbohydrates (aka fast release carbohydrates) solicit a rapid rise in blood sugars whereas low glycemic (aka slow release) carbohydrates solicit a slower rise in blood sugars.
