What is a Carbohydrate Mouth Rinse

Written By: Lilly Araujo – Dietetic Intern, University of Houston

Edited By: Brett Singer MS, RD, CSSD, LD Memorial Hermann IRONMAN Sports Medicine Institute.

• A carbohydrate mouth rinse is an action of swishing around a carbohydrate beverage and spitting it out
• Carbohydrate mouth rinses are a quick and easy tool to use when carbohydrate consumption is not realistic 
• More research needs to be conducted in mixed-gender and lower athletic populations  

A carbohydrate mouth rinse is an effective tool to increase athletic performance. The theory is the body can achieve similar athletic benefits by swishing a carbohydrate solution in the mouth during times when carbohydrate ingestion is not possible. In order to exercise effectively, the body needs carbohydrates for energy. Ideally, this energy will come from food but in instances when food consumption is not feasible, a carbohydrate rinse can help to increase and maintain muscle glycogen stores.  

Traditionally, athletes or physically active individuals consume carbohydrates, via food or beverage, before and or during a given bout of exercise. Carbohydrates are mainly found in grains, starchy vegetables, and fruits. Depending on the athlete, their athletic event, and food availability, consuming a beverage or food item may not be a feasible option. It is important to find ways to maintain energy stores that meet the needs of the athlete and their given situation. 

That is where a carbohydrate mouth rinse comes in handy. Several research articles show a positive effect on performance with simply swishing around a carbohydrate solution for 5 – 10 seconds in the mouth. On average, a 2 – 3 % increase in athletic performance can be seen, similar to when carbohydrates are consumed. With this being said, the most common carbohydrate rinse protocol consists of a 25 mL,  6 – 6.4% glucose or maltodextrin solution. Easily enough, glucose and maltodextrin can be found in many of the sports drinks seen on the shelf today. However, it is important to avoid artificially sweetened beverages as a carbohydrate rinse due to their lack of carbohydrate content. Although artificial sweeteners taste sweet, the brain has the ability to differentiate between a carbohydrate and a non-carbohydrate source. 

Does being fed or not fed matter? Studies that have assessed both fasted and fed state carbohydrate mouth rinse protocols found greater improvements in the fasted state compared to the fed state. This difference in exercise improvement is due to low vs high muscle glycogen stores. In a fed state, muscle glycogen stores are high. In a fasted state muscle glycogen stores may be low. A carbohydrate rinse is most effective when glycogen stores are low, and carbohydrate consumption is not an option or gastrointestinal discomfort is an issue. Ideally, for the best athletic performance, glycogen and energy stores need to be elevated and maintained to provide energy throughout the exercise. The most common exercise scenario that has seen a 2 – 3 % increase in athletic performance, are bouts of physical activity ranging from 30 minutes to an hour at an exertion rate of 60 – 75% VO2 max. 

All in all carbohydrate mouth rinses can be used during times when carbohydrate consumption is not realistic or there is a higher risk for gastrointestinal discomfort. As with any new dietary change, tolerance and preference should be tested during practice to see what works best for competition day. Researchers do not know the optimal number of mouth rinses to elicit a 2 – 3% increase in performance however, that is something that can be tested and individualized. During the next practice, try a carbohydrate rinse and see if it works for you!  

Have questions about carbohydrate mouth rinses, or other sports nutrition tactics? Contact one of our dietitians for help! 

Citations

1. Painelli V, Nicastro H, Lancha AH. Carbohydrate mouth rinse: does it improve endurance exercise performance. Nutrition Journal. 2010; 9:33.

2. .Jeukendrup AE, Rollo I, Carter JM. Carbohydrate mouth rinse: performance effects and mechanisms. Sports science exchange. 2013; 26(118): 1 – 8. 

3. Trommelen J, Beelen M, Loon LJ, Cermak NM. A sucrose mouth rinse does not improve 1 h cycle time trial performance when performed in the fasted or fed state. Int Journal of Sport Nut and Exercise metab. 2015; 25(6).  

4. Silva T, Souza, ME, Amorim JF, Stathis CG, Leandro CG, Lima-Silva AE. Can carbohydrate mouth rinse improve performance during exercise. Nutrients 2014; 6: 1 – 10  

5. Dorling JL, Earnest CP. Effect of carbohydrate mouth rinsing on multiple sprint performance. JISSN 2013; 10(41):  

6. Hamilton A. Carbohydrate on the move: does mouth rinsing really work. Sports Performance. Available at: https://www.sportsperformancebulletin.com/nutrition-forendurance-athletes/carbohydrate-on-the-move-does-mouth-rinsing-really-work/. Accessed April 30.