Rinsing your mouth with a carbohydrate solution (glucose or maltodextrin) for several seconds without swallowing it could improve athletic performance by 3 to 7% during short, intense efforts.

noli's read

Research on 'carbohydrate mouth rinsing' is intriguing and suggests a neurological mechanism linked to oral receptors rather than actual energy intake. A 2022 meta-analysis confirms a minor benefit with maltodextrin, while a 2025 review notes a low certainty of evidence, even in a fed state. Abbey Sharp correctly points out that the effect is very limited and specific to exercises lasting 30 to 75 minutes. The idea that 'any sugary liquid' works is inaccurate, as studies use precise concentrations. The 3 to 7% improvement is often observed in isolated cases and does not constitute a universal rule for the amateur athlete. It is crucial to note that for prolonged efforts, actual carbohydrate ingestion remains the validated strategy. Finally, the approach presents non-negligible behavioral risks for individuals vulnerable to eating disorders.

the sources

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