For decades the supplement industry has sold a one-size-fits-all solution to help you get in the best shape of your life. Shelves are lined with the latest fat burners, protein powders, and intra-workout products (consumed slowly during a session) to help you get stronger and last longer in the gym. However, according to a recent study, published in Nutrients, improving your performance, specifically your deadlift, can be as simple as rinsing your mouth with a carbohydrate-rich drink (think sports drink or hydration drinks) prior to your workout.
The study compared the effects of mouth rinsing with a carbohydrate trial and a placebo trial on concentric (shortened) and eccentric (lengthened) contraction strength in multi-joint resistance exercise performance in 20 healthy adult men.
Related: How to Improve VO2 Max: The Only 2 Workouts You Need
Following their warmup, participants were blindly given either a 6.6 percent maltodextrin or mineral water rinse. After rinsing for 20 seconds, the participants performed maximum inertial Romanian deadlifts (RDLs) with 5 sets of 6 reps, with a 3-minute rest period between each set. After the first rep of each set, researchers analyzed the mean values from all 5 sets.
They found that not only was the concentric peak power in the participants who rinsed with carbohydrates significantly higher than those who rinsed with mineral water, but their eccentric peak power was much higher as well. To put it simply, the findings suggest that carb rinsing prior to performing multi-joint resistance exercises such as the RDL can increase overall strength.
This isn't the first time research has suggested "carb rinsing" can improve athletic performance though. For years, athletes have been using this simple method as a way to trick their brains into thinking they're consuming more carbs than they actually are.
Related: 50 Best Chest Exercises for 2024
By quickly rinsing their mouths with a carb-heavy beverage (in this case maltodextrin), the individuals can create a spike in energy in just a few seconds without consuming large amounts of calories or liquids.
Some prior studies back up the legitimacy of carb rinsing, claiming it not only provides a temporary boost in energy but can also improve strength in the short term. The benefits don't stop there. Another study published in Medicine & Science in Sports & Exercise claims that cyclists who carb-rinsed performed nearly 2 percent better than their placebo-drinking counterparts.
Related: 30 Best Back Exercises for 2024
You might be asking yourself, why don't the individuals just drink a carb-heavy beverage prior to exercising? While it might not make a ton of sense for those of us looking to get in a quick workout before or after work, for elite athletes like sprinters, powerlifters, and cyclists—who can't tolerate a large portion of liquid before training—a quick carb rinse can give them the short-term strength or energy they need.
Although more research is needed to determine the effectiveness of carb rinsing, this up-and-coming method may just be the thing that helps you run a little faster, lift a little heavier, and cycle a bit longer.
