Exo Test Instructions

ExoAnalytics Exogenous Carbohydrate Oxidation Testing

The information below will guide you through everything you need to prepare and how you carry out the test.

If you have arranged for a customised protocol, please note any specific changes compared with what is written here. The Exo team is available to help with any questions.

If the ExoAnalytics team are carrying out the test for you, many of the steps here will be taken care of by the team directly.

Before during and after the test

General test overview

24 hours before the test - Athletes follow the dietary restrictions and should also record dietary intake throughout the day prior to the test as well as any exercise.

Morning of the test - Athletes can complete the test fed or fasted, with or without caffeine. In order to get data with high ecological validity, we recommended following usual pre-race diet (except for restrictions).

Exercise protocol - Athletes should complete a 90 minute, steady state exercise bout below the first ventilatory/lactate threshold. Drinks are consumed at the beginning and then every 15 minutes. Breath samples are collected before the test begins and immediately after. Metabolic data should be collected via indirect calorimetry for the last 10 minutes.

Samples and data - After the test, breath samples should be shipped back to:

ExoAnalytics, 9 Fir Tree Road, Fernhill Heath, Worcester, England, WR3 8RE

Indirect calorimetry, nutrition, and other relevant data should be shared via the agreed process.

You will have been provided with reference codes for labelling all of the data and samples.

Please contact the ExoAnalytics team if you have any questions

Dietary instructions

Before athletes complete the test they will need to avoid certain foods and drinks. We have outlined these below. Athletes will also need to record everything they eat and drink on the day before the test, as well as anything on the day of the test. If you would like help recording, please let us know.

Foods to avoid

  • Sports products

    High carbohydrate sports drinks
    High carbohydrate sports gels
    High carbohydrate sports chews
    Sports products containing maltodextrin
    and/or fructose

  • Meat and fish

    Corn fed chicken
    Haddock
    Prawns
    Trout
    Tuna (tinned, in brine)
    Whiting (smoked)

  • Fruit and Vegetables

    Corn and corn products
    Quorn
    Pineapple

  • Beverages

    Brewed drinks (beers)
    Carbonated drinks (Coke, Pepsi or other drinks that may contain fructose)

  • Readymade foods

    Tinned soup
    Pasta sauces
    Worcester sauce
    Mayonnaise
    Tomato ketchup
    Precooked frozen meals

  • Cereal/breads

    Cornflakes
    Corn tortilla
    Any other corn-based cereal or bread
    Pastries

Safe Alternatives

  • General guidance

    Focus on foods that are home-prepared from fresh ingredients.
    Double-check ingredient lists for hidden sources of corn, maltodextrin, and fructose.
    For carbohydrates, favor potatoes, rice, pasta, oats, and wheat breads that do not include corn derivatives.

  • Meat and fish

    Turkey, Lamb, beef, or pork (excluding processed/ready meals)
    Salmon, Cod (not smoked or brined), Sardines, Mackerel

  • Fruit and Vegetables

    Apples, bananas, berries, oranges, pears, grapes (not pineapple)
    Leafy greens, carrots, potatoes, sweet potatoes, peppers, cucumbers, tomatoes (fresh, not in prepared sauces)

  • Beverages

    Water
    Herbal teas (caffeine-free)
    Milk or non-dairy milks (soy, almond, oat—provided they are not sweetened with excluded syrups/fructose and are not corn-based)

  • Sauces and readymade foods

    Homemade tomato sauce (from fresh tomatoes without added sugar/corn-based thickeners)
    Homemade soups
    Fresh salads with olive oil or vinegar (ensure no mayonnaise or ketchup)

  • Cereal/breads

    Wheat-based or oat-based cereals (without added corn/maltodextrin/fructose)
    Rice cakes and plain white or whole meal bread (not cornmeal-based)
    Porridge oats

  • Snacks

    Rice cakes
    Plain crackers (wheat or rice)
    Fresh fruits and raw vegetables
    Nut butters (ensure no added sugars from excluded sources)
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Before the test

Making the carbohydrate test drink

The Exo kit comes with 4 x 45g sachets containing carbohydrate powder giving the option of testing 90 or 120g/hr. You may also have arranged to use a different concentration (if you haven't and would like to, please let the Exo team know - may be subject to additional cost).

At least 30 minutes before you start the test, empty the sachets into an empty 800-1000ml sports bottle.

To test 90g per hour - empty 3 sachets

To test 120g per hour - empty 4 sachets

Add enough water to fill the bottle to half way.

Shake thoroughly until the powder is completely dissolved. Then add water until the final drink volume is 750mL.

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Start and end of the test

Breath sample collection

You will need to collect two breath samples at the start of the test (before the first drink) and two immediately after. Ideally, before the athlete stops exercising.

To do this, you first remove the cap from the glass vial.

Place the provided straw into the vial, making sure that the tip off the straw extends to the bottom of the vial.

Take 2 to 3 breaths without the straw to clear the lungs – inhaling and exhaling fully. With the last exhale, gently blow through the straw into the vial, whilst slowly withdrawing the straw from the vial.

Replace the lid as quickly as possible. As soon as the straw is clear of the tube.

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Follow along instructions

Completing the test

When you are ready to complete the test, guide the athlete through the standard (90min) or other pre-arranged protocol.

If you would like a guided video, click here to head to the data collection form and protocol follow-along.

To use this, you will need to enter some basic details before being guided through a protocol timer with instructions.

You can move back and forth through the form, allowing you to review it ahead of testing if you wish. Please enter accurate information on the final run through and submit it.

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DATA FOR ANALYSIS

After the test

Once the test is complete and all samples and data have been collected they should be sent back to ExoAnalytics for analysis. Details and address on this page.

To be sent:

  • Indirect calorimetry data files.
  • Food diaries from the previous day and day of testing.
  • Height, weight, VO2 max, power and/or speed the test was completed at.

    • To be posted:

  • Breath samples in labelled tubes

    • All of this should be labelled with the participant's reference number, provided in each kit.

additional information

FAQs

What should athletes eat the day before the test? - The amount of carbohydrates you oxidise during exercise is, in part, determined by the amount of glycogen stored in your muscles. It is therefore recommended that you consume a high carbohydrate diet the day before your testing, or replicate your typical intake before races. This should be within the guidelines of the dietary restrictions outlined above

Shoud athletes avoid exercise or training the day before the test? - Athletes do not need to completely rest the day before the test although we recommend they avoid strenuous exercise for 24 hours before each test. Note what exercise athletes completed the day before the test.

What is the best way to take on the Exo Tracer drink? - after mixing well in water, the type of bottle used often depends on the preference of the individual athlete. It can be helpful to mark the bottle if it is clear, or we have found it easier to hand out a smaller drinks at 15minute intervals. Be sure to mix well first, to keep the concentration correct, and to space out drinking evenly throughout.

Are there other recommendations athletes should follow before the test? - Stay well-hydrated in the days leading up to the test. Get adequate sleep (7-8 hours) the night before testing.

Samples and data - After the test, breath samples should be shipped back to: ExoAnalytics, 9 Fir Tree Road, Fernhill Heath, Worcester, England, WR3 8RE. Indirect calorimetry and nutrition data should be saved in the shared folder.

Please contact the ExoAnalytics team if you have any questions

Examples for Advertising

ExoAnalytics Media

ExoAnalytics is featured in a number of publications, including Cycling Weekly, Runners World, and more. If you would like access to any of these to promote a specific marketing campaign, please reach out and we are happy to share anything relevant. All we ask is that you mention, tag, or similar ExoAnalytics!

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