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Die fortschrittlichste Methode, während des Trainings zu trinken
Fettverbrennung
Isotonische Getränke
Getränke
Pre-workout
Kohlenhydrate
Mia Hoffmann
Autor
2026-03-21
Datum
4 Min. Lesezeit
article.read_time
4
Kapitel
Nahrung liefert Energie, die die Muskeln während des Trainings nutzen. Diese Information ist seit langem bekannt, weshalb vorübergehende Mahlzeiten sehr beliebt sind. Doch in letzter Zeit hat sich auch der Gedanke an eine Mahlzeit während eines Trainings verbreitet, zum Beispiel in Form von Isotonengetränken, die einfache Kohlenhydrate und Muskel-Elektrolyte liefern. Es gibt jedoch ein Problem. Eine Flasche solcher Getränke kann bis zu 150 Kilokalorien liefern und die Sekretion von Insulin stark stimulieren, das die Mobilisierung des Fettgewebes behindert und die Fettverbrennung reduziert.
Is that why we eat carbohydrates in training at all?
One of the main fuels for the body during exercise is carbohydrates, which can be extracted from outside in the form of food or from internal stores called glycogen, which is stored in the muscle and liver. Other nutrients such as fats or even selected fatty acids, which support physical activity, although their body stores are almost unlimited, so their consumption during exercise does not translate into improvement of sports electrolytes.
Oral cavity rinsing with carbohydrates
While consuming isotonic drinks is common among many people, in reality, most people should be able to do without them. It is assumed that training must last longer than two hours to require a continuous supply of carbohydrates. Such a statement is deeply rooted in scientific and popular science literature. However, it has recently been discovered that consuming carbohydrates during about an hour of physical activity can also improve athletic performance. This is quite surprising because at this time there should be no depletion of glycogen and hypoglycemia. The response is more surprising than one might think. Numerous studies have shown that rinsing the oral cavity with an isotonic drink during shorter workouts (up to 1 hour) is also beneficial, without the need to swallow it. This is most likely related to the stimulation of the appropriate receptors in the oral cavity.
Academic research
One of the first published studies to demonstrate such dependence was released in 2004. Participants had to cover a certain distance on a stationary bike, during training they received a drink containing a simple carbohydrate or water, which they rinsed in their mouths and then spat out. The group using the carbohydrate drink completed the given distance faster and generated more power. There are many similar studies showing similar results, although most of them concerned endurance exercises. Unfortunately, current literature shows that results during more intense exercise, such as interval training, do not improve as a result of the described procedure.
The theoretical mechanism of action
The theory behind consuming isotonic beverages during long, exhausting training is simple. Carbohydrates reach the muscles, are used by them, and prevent hypoglycemia. In shorter training and mouthwashing with special beverages, the explanation is much more difficult. The best explanation for this is stimulation of taste receptors in the oral cavity. They send signals to specific parts of the brain, probably in the anterior and posterior cingulate cortices, and the ventral striatum, which are responsible for the connection between taste and emotional and cognitive response. Unfortunately, it must be said that the specific taste receptors responsible for this process have not yet been fully studied, and the details of this process are unknown. However, the question arises, is taste the only factor responsible for this effect? Unfortunately, it seems that it is not taste, but the presence of glucose in the mouth that is responsible for this effect. In one study, it was shown that rinsing the mouth with a beverage containing glucose, both sweet and tasteless, allowed for activation of the posterior prefrontal region. This effect was not observed in the group that rinsed the mouth with a beverage containing sucralose.
