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From Fellrnr.com, Running tips
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From the evidence, it's hard to see Vitargo being worth the cost, though that would obviously depend on the individual. '''If you have to run a competitive 5K exactly two hours after a marathon, then it could be useful'''. On the other hand, Maltodextrin is about $1/pound, so Vitargo is way more expensive. Note that '''these studies use Vitargo, not Vitargo S2''' which is made from Barley rather than Potato. [http://www.amazon.com/Genr8-Vitargo-Unflavored-Servings-4-1/dp/B003UTFRCY Vitargo S2 is about $10/pound on Amazon.com].
=Generation UCAN SuperStarch=
Generation UCAN has a product called 'SuperStarch' that like Vitargo is a higher molecular weight carbohydrate. However, unlike Vitargo which is absorbed slightly more quickly than Maltodextrin, SuperStarch is absorbed more slowly. Super Starch might be worth considering if you have a problem taking other fuel during your runs, but it's expensive and has an unpleasant "chalky" texture. UCAN will sell you a few small sample packets, so you can try it without having to invest in the entire pot.
==What is SuperStarch?==
SuperStarch is hydrothermally modified waxy maize that was developed for treatment of Glycogen Storage Disease, and for Diabetics. There are other forms of Waxy Maize, but it appears that SuperStarch may be different enough for them to be considered separately.
==Should you use SuperStarch? ==
The idea of SuperStarch is that it does not lead to a rapid rise in blood sugar, but this is typically not a problem when exercising as your muscles use the extra carbohydrate. SuperStarch might be of use when restocking your glycogen at other times, but typically food based slow carbohydrates will contain other nutrients. It's possible that SuperStarch may be of use if you are your training load is so hard great that you cannot get sufficient carbohydrates from food sourcesdon't have time to eat normally, or for [[Carbohydrate Loading]] before a race. However, there is little evidence to support this. ==Glycemic Index of Generation UCAN 's SuperStarch==[[File:UCAN-GlycemicIndex.png|right|thumb|500px|My blood glucose response to 50g of pure Glucose or 50g of SuperStarch.]]I was curious to see how SuperStarch would affect my blood glucose at rest. I took 50g of SuperStarch first thing in the morning after an overnight fast, but before any exercise. I used the standard protocol for evaluating [[Glycemic Index]], which is a blood glucose test before consumption, then 15, 30, 45, 60, 90, and 120 minutes after. On a separate day I repeated the experiment with 50g of pure glucose. As you can see from the graph above, the Super Starch produces much less of a blood glucose spike, but keeps the elevation for much longer. Interestingly, the incremental Area Under the Curve (iAUC) of SuperStarch is greater than glucose, it's Glycemic Index works out as 104.==Running with SuperStarch==A common complaint with Super Starch is that it is a rather chalky, and many runners complain of having to "choke it down." Personally, I found it rather unpleasant, but it wasn't so bad that I couldn't drink it. When I tried SuperStarch on a few longer runs I couldn't detect any difference from any other sports drink. ==SuperStarch and ExerciseScience==
So what's the effect on exercise? I could only find one study on SuperStarch and it showed no difference in exercise performance<ref name="Roberts-2011"/>. This study compared Maltodextrin with SuperStarch and showed higher blood glucose at rest with Maltodextrin than SuperStarch, which is what you'd expect and is why you don't want a fast absorbed carbohydrate when at rest. However there was no difference in blood sugar levels during exercise, which again is what I'd expect. Here are some more details:
* The protocol was to take 1 g/Kg body weight of Maltodextrin or SuperStarch 30 minutes before exercise. The subjects then cycled at 70% [[VO2max|V̇O<sub>2</sub>peak]] for 150 minutes, then raised the intensity to 100% [[VO2max|V̇O<sub>2</sub>peak]] until exhaustion. They then took another 1 g/Kg and were monitored for 90 minutes of recovery.
** Subjects performed better with glucose or waxy starch than the placebo.
=Comparison of Carbohydrates=
{| class="wikitable"
! Carbohydrate
! molecular weight
