Research
Adherence
Mouth rinsing with a carbohydrate solution for 5-10 seconds during high-intensity exercise lasting 45-75 minutes enhances performance by 2-3% via central nervous system effects, independent of metabolic absorption.
If you are doing a hard effort like a 1-mile run or a 45-minute high-intensity interval session, swish a sports drink in your mouth for 5-10 seconds and spit it out. This tricks your brain into feeling like you are fueling, which can boost your performance by a few percent without upsetting your stomach.
GoodSupportsHIGH confidence
There is now robust evidence that in situations when a high power output is required over durations of about 45–75 min, mouth rinsing or intake of very small amounts of carbohydrate play a largely non-metabolic role involving the central nervous system in enhancing performance by 2–3%.
Why this rating
Supported by fMRI studies and performance trials, though not all studies report the effect.
Source
Carbohydrates for training and competition
Louise M. Burke et al. · Journal of Sports Sciences · 2011
DOI 10.1080/02640414.2011.585473
narrative_reviewCited 932×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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- Consuming 30–60 g/h of carbohydrate during exercise lasting longer than one hour improves performance by sparing muscle glycogen and maintaining blood glucose, while intakes up to 90 g/h using multiple transportable carbohydrates (glucose:fructose 2:1) maximize oxidation rates for ultra-endurance events.Strong
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