Final answer:
It is generally more beneficial to consume a glucose rich drink about 2 hours before a workout to allow time for the body to properly process the glucose and ensure energy is available for exercise, though individual factors could affect this timing.
Step-by-step explanation:
To determine whether it is more beneficial to ingest a glucose rich drink just before a workout or two hours prior, we need to understand how glucose is processed in the body. When glucose is ingested, blood glucose levels rise, stimulating the release of insulin from the pancreas.
Insulin facilitates the absorption of glucose into liver, muscle, and adipose cells, either for immediate use or storage as glycogen for later energy needs. This process normally peaks about 30 minutes to an hour after ingestion and can last up to 4 hours. During exercise, especially intense or prolonged exercise, the body will source energy from available glucose and glycogen stores.
For an individual who is not diabetic, a glucose tolerance test shows a peak in blood glucose around one hour after ingestion, followed by a decrease below fasting levels due to insulin activity before returning to normal after about 2.5 hours. Therefore, ingesting a glucose rich drink 5 minutes before may not provide enough time for the body to process and optimally utilize the glucose. Ingesting glucose-rich drinks 2 hours before the workout seems to allow sufficient time for insulin to act and glucose levels to peak then stabilize, which could lead to a beneficial amount of energy available for the workout.
However, the precise timing may also depend on the individual's metabolism, the intensity of the workout, any metabolic disorders like diabetes, and the effectiveness of their bodies' glucose regulation mechanisms. Hence, while for most individuals, it is probably better to consume the drink about 2 hours before exercising, personal variations do apply.