[Sports Nutrition Lounge] CHO Mouth Rinse & Performance

🚀 Boost Your Performance with Carb Mouth Rinse: The Science-Backed Hack 

 Ever heard of carbohydrate mouth rinse (CHO MR)? It's not just a fancy term – it's a game-changer for athletes! 💪🏋️‍♀️🏃‍♂️ 

Here's what you need to know: 

1️⃣ What it does: CHO MR reduces muscle fatigue and improves both endurance AND strength performance. It's like a secret weapon for your workouts!  

2️⃣ How it works: It affects your brain AND muscles. Science is cool, right? 🧠💪 

3️⃣ Who benefits most: Athletes competing in events lasting 25-60 minutes. If that's you, listen up!  

4️⃣ The magic formula:  

• 6.4% carbohydrate concentration 

• Rinse for 10 seconds 

• Repeat throughout your exercise
  
  

5️⃣ Pro tip: It works even better when you're in a fasted state. Morning workout, anyone? ☀️ 

6️⃣ Personalize it: With complex carb rinses, find your "sweet spot" for optimal results. Everyone's different!  

Ready to level up your performance? Give CHO mouth rinse a try and let me know how it goes! 💯 

Reference

1. Hartley, C., Carr, A., Roberts, S., Wender Bredie, & Keast, R. (2024). Carbohydrate Oral Rinsing, Cycling Performance and Individual Complex Carbohydrate Taste Sensitivity. Nutrients, 16(3), 459–459. https://doi.org/10.3390/nu16030459

2. Peart, D. J. (2017). Quantifying the Effect of Carbohydrate Mouth Rinsing on Exercise Performance. Journal of Strength and Conditioning Research, 31(6), 1737–1743. https://doi.org/10.1519/jsc.0000000000001741

3. Shi Han Tan, Teng Keen Khong, Selvanayagam, V. S., & Ashril Yusof. (2023). Central effects of mouth rinses on endurance and strength performance. European Journal of Applied Physiology. https://doi.org/10.1007/s00421-023-05350-w