2. Carbohydrate ratio
Not only is the total volume of energy important, but its composition also plays a major role. Endurance athletes will get the most out of a 2:1 ratio of fructose to glucose as they are taken up in phases for steady energy.
2:1 ratio fructose – glucose
Your body can absorb a maximum of 60 grams of carbohydrates per hour. Anything more is simply not absorbed. BUT…to bypass this rule and supply the body with 30% more energy per hour, fructose and glucose can be mixed in the proper ratio of 2-to-1. As both of these are absorbed differently in your gut, it allows you to absorb these two substances simultaneously without limiting the other. What you’ll feel is that optimal effect of energy absorption for a high level of continuous energy.
By adding a third, longer-lasting energy to the mix, you’ll get a longer lasting energy supply.
First to be used by your body are the “simple sugars” of fructose and glucose. Once these sources are expended in about 20 minutes, energy intake stops – along with your effort…unless you add maltodextrin to the mix! Maltodextrin is longer-lasting energy that will keep you going up to 45 minutes after ingestion. For endurance athletes like cyclists, this is an absolute must.