Mixed
Ingesting carbohydrate during 60 minutes of submaximal running or cycling increases plasma glucose oxidation but does not reduce (spare) mixed muscle glycogen utilization compared to water ingestion.
If you are exercising for about an hour at a moderate intensity (where you can speak in short sentences), drinking a carbohydrate solution will increase the amount of sugar your blood burns for energy. However, it will NOT save your muscle glycogen stores compared to drinking water. You should still consume carbohydrates to maintain blood glucose levels, but do not expect it to extend your endurance by saving muscle fuel during this specific duration and intensity.
We conclude that, compared with water, 1) the ingestion of carbohydrate during running and cycling enhanced the contribution of plasma glucose oxidation to total carbohydrate oxidation but 2) did not attenuate mixed muscle glycogen utilization during 1 h of continuous submaximal exercise at individual lactate threshold.
Why this rating
Randomized crossover design with direct muscle biopsies and tracer methods, though small sample size (n=7).
Source
Effect of carbohydrate ingestion on metabolism during running and cycling
Melissa J. Arkinstall et al. · Journal of Applied Physiology · 2001
DOI 10.1152/jappl.2001.91.5.2125
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