The Latest Developments In Carbohydrate Intake Ratios

Over the years, we've seen our understanding of carbohydrate fuelling evolve significantly. For a long time, consuming around 90g of carbohydrate per hour using a 2:1 maltodextrin-to-fructose ratio has been regarded as the gold standard because it maximises carbohydrate absorption and oxidation while helping to minimise gastrointestinal discomfort. For the vast majority of endurance athletes, this remains the optimal fuelling strategy.

More recent research has explored whether athletes can effectively utilise carbohydrate intakes of 120g per hour or more. Since glucose absorption reaches its limit at around 60g per hour, increasing fructose intake becomes the only way to deliver additional carbohydrate. This has led to the development of formulations closer to a 1:1 maltodextrin-to-fructose ratio – including TORQ’s new 1:1 Proto range of Energy Gels and Drinks -  enabling greater carbohydrate delivery by exploiting an additional intestinal transport pathway.

However, this new ratio doesn't replace the proven 2:1 approach. Instead, it's a specialist solution for highly trained athletes who have adapted their digestive systems to tolerate these exceptionally high carbohydrate intakes.

For athletes consuming between 30 and 90g of carbohydrate per hour, which still represents the overwhelming majority of endurance performances, the traditional 2:1 ratio remains the most effective and versatile option.

Ultimately, the carbohydrate ratio should always be matched to the intended carbohydrate intake, rather than being viewed as a universal improvement.

Please see the link below for the full article:

https://www.torqfitness.co.uk/news/developments-in-carbohydrate-intakes-ratios