# WOO® Competition: The Race Drink for Endurance Athletes

> Energy supply in endurance sport is a well researched field. What sports nutrition science says about carbohydrates in training and how WOO® Competition is positioned.

In endurance sport, the right nutrition often decides between success and failure. What works well in training can lead to unexpected problems under race conditions. The targeted supply of energy and electrolytes is crucial for maintaining performance over long distances and avoiding gastrointestinal issues.

## Optimal Energy Supply Through Carbohydrates

During intense exercise, **glycogen** is the primary energy source. The body's own glycogen stores last for about 90 to 120 minutes of intense activity. After that, exogenous carbohydrate intake is essential to prevent a drop in performance. While fat metabolism plays an important role at lower intensities, it cannot cover the high demands of competition on its own. Combining different types of carbohydrates is crucial for maximum absorption.

## The 2:1 Carbohydrate Ratio

The absorption of carbohydrates in the gut is limited by specific transporters. **Glucose** and **maltodextrin** use the SGLT1 transporter, whose capacity is around 60 g per hour. **Fructose** is absorbed via a separate GLUT5 transporter. By combining glucose and fructose in a 2:1 ratio, both transporters can be saturated simultaneously, raising the total absorption rate to up to 90 g per hour. This enables a more efficient energy supply and can significantly improve endurance performance.

## The Role of Electrolytes in Sport

Sweating leads not only to fluid loss but also to electrolyte loss, particularly of **sodium**, potassium, magnesium and chloride. During long efforts, plain water is insufficient, since it dilutes sodium levels and impairs fluid absorption. Sodium is crucial for **glucose absorption** via the SGLT1 transporter and stimulates the thirst mechanism. Sports drinks with a balanced electrolyte composition are therefore physiologically superior for efforts lasting more than 90 minutes.

## Gut Training for Maximum Performance

The gut's ability to absorb carbohydrates is **trainable**. Regular intake of high carbohydrate amounts during training can increase the density of intestinal transporters (SGLT1 and GLUT5). This "train the gut" concept is essential for being able to tolerate and utilize high carbohydrate amounts of up to 90 g per hour in competition. A gradual increase in carbohydrate intake over several weeks is recommended here.

For intense efforts and competitions, **[WOO® Competition](/en/shop/woo-competition-can)** is ideal. It is based on monosaccharides and contains important electrolytes. For longer, moderate sessions, **WOO® Fast Endurance** is particularly well suited. Available in our shop.

## Frequently Asked Questions

**Why is the 2:1 ratio of glucose to fructose important?**
This ratio enables the use of two different carbohydrate transporters in the gut (SGLT1 for glucose, GLUT5 for fructose). As a result, the body can absorb up to 90 g of carbohydrates per hour, which optimizes energy supply.

**What role do electrolytes play in sports drinks?**
Electrolytes such as sodium are crucial for maintaining fluid balance and supporting glucose absorption. They prevent dilution of sodium levels and stimulate thirst, which is important during long efforts.

**Can I train my gut to absorb more carbohydrates?**
Yes, the gut can be trained to absorb higher amounts of carbohydrates. Regular carbohydrate intake during training increases the density of transport proteins in the gut, which improves absorption capacity.

## Sources

Jeukendrup AE (2010), Sports Medicine - Carbohydrate and exercise performance: the role of multiple transportable carbohydrates.
Currell K & Jeukendrup AE (2008), Medicine & Science in Sports & Exercise - Superior endurance performance with ingestion of multiple transportable carbohydrates.
Cox GR et al. (2010), J Appl Physiol - Daily training with high carbohydrate availability increases exogenous carbohydrate oxidation during endurance cycling.

*WOO® Competition in the NEMAPO shop.*