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What is Gastric Emptying?

01/08/2020

During training or competition, many factors intervene to achieve maximum performance: The quality of your training, your mental preparation, the dosage of rest and food are some of them.

It has been concluded that the factors that determine the performance are correct hydration and the necessary carbohydrates intake (fuel). The most comfortable way to replace them is by drinks with high carbohydrate and electrolyte content: Isotonic.

Gastric emptying is also an important aspect that will determine your performance, how quickly the nutrients you consume through liquids or solids reach your cells. The faster, the less time in your stomach, the less chance of possible stomach discomfort and faster replenishment.

It is a physiological process. When we eat food or drinks, they go to the stomach. There, they are mixed with stomach fluids and are digested until they are able to pass into the small intestine and continue the process, the walls of the small intestine absorb nutrients by incorporating them into the bloodstream, giving our body energy and hydration.

WHY IS SO IMPORTANT

Gastric emptying is important because it determines the time from when we eat until nutrients are available to our body. Not all types of activity require the same emptying rate. The shorter the practice, the faster gastric emptying will be required. In log distances or ultra distances  the rapidity of gastric emptying is not as demanding.

FACTORS THAT INTERVENE THE GASTRIC EMPTY

Stress, caffeine or environmental conditions influence gastric emptying. However, it has been concluded that the most important factors are the volume of drink consumed and its caloric content.

1. VOLUME OR QUANTITY INGESTED
Studies show that gastric emptying slows down from a consumption greater than 600ml./hour. The recommendation is not to exceed this limit, in addition to distributing the intake in small and repeated doses.

2. CHO PROPORTION OR ENERGY DENSITY
Most studies conclude that drinks whose carbohydrate content ranges between 4 and 8g / 100ml give an optimal gastric emptying rate. Similar to water.

3. DRINK TEMPERATURE
The American College of Sport Medicine proposes that the optimum temperature to drink is between 16 and 21ºC.

4. EXERCISE INTENSITY
The higher the intensity, the faster the gastric emptying. Exercises at more than 70-75% RM or sprints slow gastric emptying. At lower intensities the gastric emptying does not differ from that of the resting state.

Glorioso MidWorkOut, is an isotonic beverage preparation that provides the necessary mineral salts and the combination of simple and complex carbohydrates with different glycemic indices and rapid gastric emptying to hydrate the athlete, reduce muscle wear, help improve endurance and Promote concentration in a natural way. A plant-based formula, with organic certification.

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