yes MCT is absorbed comparably as fast as glucose is.
just says CHO + MCTs helped over just CHO.
i don’t know much about long distanc,e but i’d say just about any fruit high in fructose, apples, pears, would be “bad,” you want more muscle glyocgen, dates are a better choice, bananas are ok, the glucose to fructose ratio is important, which you can kind of guesstimate by looking up GIs of the fruits. higher the GI, more glucose
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