Sun-Dried Raisins are a Cost-Effective Alternative to Sports Jelly Beans in Prolonged Cycling
Open accessAbstract
The purpose of this study was to examine the effects of a natural carbohydrate (CHO) source in the form of sun-dried raisins (SDRs) vs. Sports Jelly Beans™ (SJBs) on endurance performance in trained cyclists and triathletes. Ten healthy men (18-33 years) completed 1 water-only acclimatization exercise trial and 2 randomized exercise trials administered in a crossover fashion. Each trial consisted of a 120-minute constant-intensity glycogen depletion period followed by a 10-km time trial (TT). During each experimental trial, participants consumed isocaloric amounts of SDRs or SJBs in 20-minute intervals. Measurements included time to complete 10-km TT, power output during 10-km TT, blood glucose levels and respiratory exchange ratio during glycogen depletion period, rate of perceived exertion (RPE), 'flow' questionnaire responses, and a hedonic (i.e., pleasantness) sensory acceptance test. There were no significant differences in endurance performance for TT time (SDRs vs. SJBs, 17.3 ± 0.4 vs. 17.3 ± 0.4 seconds) or power (229.3 ± 13.0 vs. 232.0 ± 13.6 W), resting blood glucose levels (5.8 ± 04 mmol·L(-1) for SDRs and 5.4 ± 0.2 mmol·L(-1) for SJBs), RPE, or flow experiences between SDR and SJB trials. However, the mean sensory acceptance scores were significantly higher for the SDRs compared to the SJBs (50.7 ± 1.7 vs. 44.3 ± 2.7). Consuming SDRs or SJBs during 120 minutes of intense cycling results in similar subsequent TT performances and are equally effective in maintaining blood glucose levels during exercise. Therefore, SDRs are a natural, pleasant, cost-effective CHO alternative to commercial SJBs that can be used during moderate- to high-intensity endurance exercise.
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Other research has demonstrated that golden raisins and chocolate milk are as effective as sports supplements for providing carbohydrate during and after exercise.
“Other research has demonstrated that golden raisins and chocolate milk are as effective as sports supplements for providing carbohydrate during (Rietschier et al. 2011) and after (Karp et al. 2006; Lunn et al. 2012; Pritchett et al. 2009; Thomas et al. 2009) exercise.”
From Males and females exhibit similar muscle glycogen recovery with varied recovery food sources (2020) · cites this paper as Rietschier et al. 2011
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Carbohydrates and Endurance Exercise: A Narrative Review of a Food First Approach
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Males and females exhibit similar muscle glycogen recovery with varied recovery food sources
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- Authors
- Rietschier, H. L., Henagan, T. M., Earnest, C. P., Baker, B. L., Cortez, C. C., & Stewart, L. K.
- Affiliations
- Louisiana State University (US)
- Pennington Biomedical Research Center (US)
- Corresponding author
- Stewart, Laura K
- Venue
- Journal of Strength and Conditioning Research
- Published
- 2011-11
- Volume
- 25
- Issue
- 11
- Pages
- 3150-3156
- ISSN
- 1064-8011 (ISSN-L)
- PMC
- PMC7081390
- OpenAlex
- W2092593644
- Cited by
- 16
- References
- 33
- Citations by year
- 2025: 1 · 2023: 2 · 2022: 2 · 2021: 1 · 2020: 1 · 2019: 2 · 2018: 2 · 2017: 2 · 2014: 1 · 2013: 1 · 2012: 1
- FWCI
- 0.46
- Type
- journal article
- Language
- en
- Open access
- green
- www.ncbi.nlm.nih.gov
- Locations
- The Journal of Strength and Conditioning Research (publishedVersion)
- PubMed (publishedVersion)
- Europe PMC (PubMed Central) (acceptedVersion)
- PubMed Central (acceptedVersion)
- Funders
- National Institute of Diabetes and Digestive and Kidney Diseases (P30DK072476)
- Topics
- Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Health Sciences › Medicine › Physiology › Thermoregulation and physiological responses
- Keywords
- sports nutrition, endurance performance, prolonged cycling, triathletes, glycogen depletion, blood glucose, carbohydrate intake, sensory acceptability, flow experience
- MeSH terms
- Adolescent, Adult, Bicycling, Blood Glucose, Cost-Benefit Analysis, Dietary Carbohydrates, Physical Exertion, Humans, Male, Physical Endurance, Cross-Over Studies, Dietary Supplements, Vitis, Athletic Performance, Young Adult
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