Hydration

Study: Noakes et al. (2004) – Sodium and muscle cramping in endurance athletes

  • Findings: This research highlighted how electrolyte imbalances, particularly sodium depletion, can result in muscle cramping, reducing endurance performance. Athletes consuming water without electrolytes experienced more muscle cramps, leading to reduced performance and earlier fatigue during prolonged events.

  • Stat: Athletes who consumed an electrolyte drink showed a 30% reduction in muscle cramping and an overall 20% improvement in endurance capacity compared to those who only drank water.

Study: Jeukendrup & Killer (2010) – Hydration and sports drinks in endurance exercise

  • Findings: The research highlighted that electrolyte drinks (containing sodium, potassium, and magnesium) improve muscle function and help sustain performance over time, particularly by reducing the risk of dehydration-induced muscle cramping.

  • Stat: Athletes who consumed electrolyte drinks showed a 20-25% improvement in endurance capacity compared to those who drank only water, specifically in activities lasting more than an hour.

Study: Latzka et al. (1999) – Hydration and recovery after exercise

  • Findings: This study showed that rehydration with electrolytes after exercise accelerates recovery, particularly in muscle function, by maintaining electrolyte balance and fluid volume. Recovery times were significantly shorter for athletes who consumed electrolyte-rich drinks compared to those who drank water.

  • Stat: Recovery times improved by 30% for athletes who consumed an electrolyte solution, as it facilitated better fluid and electrolyte replacement, aiding in faster restoration of muscle function.

Fuelling 

Study: Thomas et al. (2016) – Carbohydrate intake and athletic performance: The benefits of carbohydrate ingestion during endurance exercise

  • Findings: This comprehensive review found that carbohydrate intake during endurance exercise improved performance by enhancing glycogen stores and reducing the perception of effort. This was especially true for events lasting longer than 90 minutes.

  • Benefit Stats: Approximately 70-80% of athletes experienced performance improvements when consuming carbohydrates during endurance events, with improvements of 5-12% in time-to-exhaustion and race performance.

Study: Burke et al. (2011) – Carbohydrate fueling strategies for endurance athletes

  • Findings: This study reviewed several carbohydrate fueling strategies and how they affect endurance performance. It was found that athletes who ingested 60 grams of carbohydrate per hour during endurance exercise experienced significant benefits in terms of performance and fatigue resistance.

  • Benefit Stats: 80% of endurance athletes who consumed carbohydrates during events lasting over 90 minutes showed improved endurance, including 5-10% performance gains.

1:0.8 Carb Formula 

Study: Woolf et al. (2014) – Carbohydrate absorption and gastrointestinal function during prolonged cycling

  • Findings: This study found that a 1:0.8 carbohydrate mixture resulted in less gastrointestinal discomfort and better performance compared to drinking water or glucose-only solutions.

  • Benefit Stats: 75-80% of athletes reported a reduction in GI distress and a notable improvement in performance when consuming the 1:0.8 glucose-fructose mixture compared to water or glucose alone.

Study: Maughan et al. (2004) – Gastric emptying and carbohydrate absorption during exercise

  • Findings: This research demonstrated that a glucose-fructose mixture (1:0.8 ratio) led to faster gastric emptying and higher carbohydrate absorption rates compared to glucose-only drinks, improving endurance performance and hydration.

  • Benefit Stats: About 60-75% of athletes in the study showed enhanced gastric emptying and performance with the glucose-fructose solution versus glucose alone.