The combination of complex carbohydrates and fast-absorbing sugars not only makes the runner feel better, but provides sustained and sequential energy:

1. A first “boost” of energy to be able to maintain performance thanks to fast-absorbing sugars (with an almost immediate digestion time).
2. The obtaining of energy in a staggered and sustained manner over time thanks to the different carbohydrates introduced into the gel, which will be digested at different speeds due to the number of links present in its molecular structure.

This will offer us the possibility of having the necessary energy “fuel” for much longer without suffering from rebound hypoglycemia or, as they are commonly known, the “birds”, which occur with other products that do not offer this spectrum of sugars and carbohydrates and that cause feelings of fatigue and lack of motivation during physical activity.

Hydrate properly, better with minerals and trace elements of marine origin

Minerals of marine origin, such as sodium, magnesium and calcium, are important for hydration and electrolyte balance, which may be beneficial in reducing the risk of nausea and vomiting during prolonged exercise.

At a technical level, as various physiologists experts in the field have well pointed out, including seawater as a key ingredient in sports nutrition products, marks a before and an after in the performance of the athlete.

Sea water is made up of the widest spectrum of minerals, up to 75 different types. Although it is true that there are minerals of marine origin that are more important when we talk about long distance:

• Sodium: Sodium is an essential mineral for hydration and electrolyte balance. Long-distance athletes can lose large amounts of sodium through sweat, which can lead to dehydration and performance problems. Sodium intake during prolonged exercise can help maintain electrolyte balance and improve hydration.
• Magnesium: Magnesium is an essential mineral for muscle function and energy production. Long-distance athletes may be at increased risk of magnesium deficiency due to increased muscle demand and loss of magnesium through sweat. Magnesium supplementation may help improve muscle function and reduce the risk of muscle cramps.
• Potassium: is one of the minerals that improves communication between nerves and muscles, which can help prevent cramps and muscle aches. It also regulates blood pressure and heart rate.

For this reason, at Herooj we include essential amounts to optimize the athlete's performance, as in the case of Seawater Energy Hydrogels , which contain: 56mg of magnesium, 164mg of sodium and 24mg of potassium per unit.

Train the digestive system, both at the sports nutrition level and at the microbiota level

One of the keys to avoiding discomfort is training the digestive system. Not only at the level of sports nutrition (avoiding as far as possible trying new things in the race), but also at a deeper level. Endurance athletes can benefit from optimizing the intake of gut-healthy carbohydrates.

As various sports nutrition professionals have well studied, ethere is evidence that exercise promotes changes in intestinal structure, although this seems to vary greatly depending on the intensity, mode and time of the exercise (1,2).

In one of the most exciting recent investigations, Barton and colleagues used a case study approach, tracking the gut microbiota of two sedentary male humans as they embarked on a 6-week training program. months for an Olympic distance marathon or triathlon (3). As the training progressed, so did the participant's body composition and fitness parameters. Increases in gut microbiota diversity (a characteristic associated with health) occurred with sustained training. Participants exhibited a higher abundance of microbial species that have been shown to influence short-chain fatty acid (SCFA) production. SCFAs act as fuel substrates that have been shown to be absorbed and used by the body in muscle tissue (7). However, the increase in these SCFA-producing microbes was not reflected in actual SCFA levels.

Physical exercise thus appears to alter the structure of the gut microbiota, with some clear evidence that it increases the overall diversity of bacteria harboring the SCFA gut flora .

A concept that is used to study the relationship between intestinal health, sport and carbohydrates are carbohydrates accessible to the microbiota, or MAC for short.

MAC are carbohydrates that are not metabolized by the athlete and are therefore available for metabolism by the microbiota. Diets low in MAC appear to promote the growth of bacteria that degrade the mucosal lining around the intestinal barrier (5). This can affect the integrity of the barrier and cause problems. However, not everyone can respond well to a MAC-rich diet right away. Common side effects can include bloating and gas (6). If your diet is low in MAC, it is best to slowly increase these foods over time. And, very important, not near competitions or long-distance training, you have to train it beforehand. So a positive strategy may be for athletes to supplement their diet with carbohydrates that are accessible to the microbiota, which can help encourage microbiota growth associated with good health. Another potential strategy could be the intake of fermented foods and probiotics, together with minerals of marine origin and essential macronutrients.

In order to train the digestive system in a direct way with probiotics and prebiotics essential for the proper functioning of the intestinal flora, Herooj has formulated Immunosport Microbiotics. With more than 5 bacterial strains, it not only seeks to strengthen the digestive system, but also to prepare the intestinal mucosa to absorb all the nutrients.