Carbo Bar 2:1 Oat

Carbo BAR 2:1 is a bar from the Yamamoto Sport range, specifically formulated for athletes who train at high intensity, for endurance athletes or those undertaking prolonged exertion. A tasty and practical alternative to the classic energy bar, it is also useful during the most intense performances and is ideal for maximising carbohydrate intake. It is formulated with oats, a slow-release carbohydrate, and a balanced blend of glucose and fructose in a 2:1 ratio, designed to provide the athlete with rapid and sustained energy, improving carbohydrate absorption and optimising their utilisation during physical activity, and is available in coffee and cocoa flavours.

Thanks to the use of carbohydrates with different rates of intestinal absorption (glucose and fructose), Carbo BAR 2:1 helps to support performance. Consuming carbohydrates during prolonged training sessions and competitions helps delay the onset of fatigue and supports the maintenance of energy reserves. This carbohydrate blend is also optimised to maximise intestinal absorption and reduce the risk of gastrointestinal discomfort, whilst providing approximately 32g of carbohydrates per bar1,2,3,4. Glucose is absorbed in the gut via SGLT1 transporters, which, however, become saturated quite quickly, whilst fructose is absorbed by a different transporter, GLUT5, which does not compete with glucose and represents an ‘alternative route’ for carbohydrates to enter the cell. In addition to the glucose/fructose mix, oats contain soluble fibre (beta-glucans) that aid digestion and promote satiety; they have a moderate glycaemic index, contributing to a gradual release of energy; and they are a source of micronutrients such as magnesium, iron and B vitamins5,6.

Benefits of the 2:1 ratio of glucose to fructose

• Optimal absorption: this carbohydrate ratio allows for the uptake of more carbohydrates (up to 90g/hour) compared to formulations containing a single type of sugar (e.g. a maximum of around 60g/hour of glucose alone), reducing the risk of digestive problems and consequently improving gastrointestinal tolerance.

• Reduced intestinal build-up and utilisation of different transporters.

• Ideal for endurance sports, long-duration exertion and demanding or prolonged performance.

• The most thoroughly researched ratio: sufficient glucose to rapidly fuel the muscles, but also sufficient fructose to increase total carbohydrate absorption without overloading the gut.

Each bar provides approximately 32g of carbohydrates, the ideal amount to support endurance sports or intense training, trekking or outdoor activities.

Let’s take a closer look at the formula of Carbo BAR 2:1, which consists of oats, glucose and fructose – all beneficial for athletes for a variety of reasons:

• Oats - a source of slow-release carbohydrates, soluble fibre (beta-glucans) and micronutrients, which help to provide a steady supply of energy, support digestion and increase the feeling of fullness during physical activity5,6.

• Glucose - a rapidly available carbohydrate, absorbed in the intestine via the SGLT1 transporter and used directly by the muscles as an immediate energy source. It helps maintain blood glucose levels during exercise and provides ready energy for high-intensity activities, but when taken on its own, it has a limit to its intestinal absorption.

• Fructose - a carbohydrate utilising a different intestinal transporter (GLUT5), it allows for greater total carbohydrate absorption and more efficient energy utilisation when combined with glucose.

The 2:1 combination therefore overcomes the absorption limit of a single carbohydrate, optimising energy supply during prolonged exercise.

Scientific references

1. Jeukendrup AE, Moseley L. Multiple transportable carbohydrates enhance gastric emptying and fluid delivery. Scand J Med Sci Sports. February 2010;20(1):112–21. doi: 10.1111/j.1600-0838.2008.00862.x. PMID: 19000102.

2. Jeukendrup AE. Carbohydrate and exercise performance: the role of multiple transportable carbohydrates. Curr Opin Clin Nutr Metab Care. 2010 Jul;13(4):452-7. doi: 10.1097/MCO.0b013e328339de9f. PMID: 20574242.

3. Currell K, Jeukendrup AE. Superior endurance performance with ingestion of multiple transportable carbohydrates. Med Sci Sports Exerc. 2008 Feb;40(2):275-81. doi: 10.1249/mss.0b013e31815adf19. PMID: 18202575.

4. Rowlands DS, Houltham SD. Effect of multiple transportable carbohydrates on long-distance triathlon performance. Med Sci Sports Exerc. 2017 Aug;49(8):1734-1744. doi: 10.1249/MSS.0000000000001278. PMID: 28350714.

5. Alemayehu GF, Forsido SF, Tola YB, Amare E. Nutritional and Phytochemical Composition and Associated Health Benefits of Oat (Avena sativa) Grains and Oat-Based Fermented Food Products. ScientificWorldJournal. 17 July 2023; 2023:2730175. doi: 10.1155/2023/2730175. PMID: 37492342; PMCID: PMC10365923.

6. Paudel D, Dhungana B, Caffe M, Krishnan P. A Review of Health-Beneficial Properties of Oats. Foods. 26 October 2021;10(11):2591. doi: 10.3390/foods10112591. PMID: 34828872; PMCID: PMC8625765.