Research
Adherence
For endurance exercise lasting approximately 1 hour, rinsing the mouth with a carbohydrate solution and spitting it out improves performance, likely through oral carbohydrate sensing affecting brain motor output rather than metabolic fuel availability.
If you are competing in an event lasting about an hour, try rinsing your mouth with a sports drink for 5-10 seconds and spitting it out right before you start or during the race. This tricks your brain into thinking fuel is coming, which can help you push harder without actually consuming calories.
GoodSupportsHIGH confidence
Interestingly, however, when individuals rinsed their mouths with a carbohydrate solution it resulted in performance improvements... This would suggest that the beneficial effects of carbohydrate feeding during exercise are not confined to its conventional metabolic advantage, but may also contribute to a more positive afferent signal capable of modifying motor output.
Why this rating
Based on multiple studies reviewed showing consistent performance benefits, though exact oral receptors are unidentified.
Source
A Step Towards Personalized Sports Nutrition: Carbohydrate Intake During Exercise
Asker E. Jeukendrup · Sports Medicine · 2014
narrative_reviewCited 387×
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