New research published in the Journal of the International Society of Sports Nutrition suggests that eating raisins may provide the same workout boost as sports chews.
Conducted by researchers at the University of California-Davis, the study evaluated the effects that natural versus commercial carbohydrate supplements have on endurance running performance. Runners depleted their glycogen stores in an 80-minute 75% V02 max run followed by a 5k time trial. Runners completed three randomized trials (raisins, chews and water only) separated by seven days. Findings included:
- Those that ingested raisins or sports chews ran their 5k on average one minute faster than those that ingested only water
- Eating raisins and sports chews promoted higher carbohydrate oxidation compared to water only
"Raisins are a great alternative to sport chews as they also provide fiber and micronutrients, such as potassium and iron, and they do not have any added sugar, artificial flavor or colors," said James Painter, Ph.D., R.D., and nutrition research advisor for the California Raisin Marketing Board. "As an added bonus, raisins are the most economical dried fruit according to the United Stated Department of Agriculture, so they are cost effective and convenient for use during exercise."
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