The Key to Success: Optimize Your Energy with the Carb Ratio
From the most intense training sessions to the day of the competition, getting the right amount of carbohydrates can be the deciding factor in victory. But how many carbohydrates do you really need? And why does the glucose to fructose ratio, known as the “carb ratio” , play such a crucial role? This article will guide you through optimising your sports nutrition to get the most out of your body during exercise.
"HC Ratio": Unlocking the Secret
The "carb ratio" describes the proportion of glucose to fructose in a sports product (drink or gel), considering all sources such as sucrose, maltodextrin, isomaltulose, trehalose, etc. Both types of sugar are absorbed in the intestine through distinct transport mechanisms: glucose uses the SGLT1 (sodium-dependent) transporter, while fructose is absorbed via GLUT5. The great advantage is that, by using both pathways in parallel (for example, in a ratio of 2:1 or 1:0.8), your body can absorb significantly more energy per hour without overloading the digestive system.
When to Use a 1:0.8 Carb Ratio?
The answer depends mainly on the total amount of carbohydrates consumed per unit of time, the duration of the effort and your individual tolerance. In very long or intense sessions, where you need to consume more than 80 g of carbohydrates per hour, glucose quickly reaches its absorption limit (around 60 g/h). This is where the addition of fructose allows you to extend this limit to 100–120+ g/h.
A carb ratio of 1:0.8 (glucose to fructose) is recommended for:
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Competitions lasting more than 2 hours.
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Training lasting several hours.
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High performance goals and high energy needs.
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Athletes with high training loads who follow the "fuel for the work required" strategy.
Beware of Excess Fructose During Exercise
Although fructose can improve performance, it also poses risks, especially for more sensitive athletes:
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Gastrointestinal problems: Excessive fructose consumption can cause bloating, nausea or diarrhea.
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Individual tolerance: Not all organisms react the same way to fructose. It is advisable to increase your intake gradually to find your personal limit.
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Bound vs. free fructose: Isolated ("free") fructose is the main culprit for digestive problems if it is not consumed together with glucose in similar amounts – or, better yet, in a ratio between 2:1 and 1:0.8.
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Attention to the absolute amount of fructose: The absolute intake of fructose should not exceed about 40–50 g per hour, even when consumed together with glucose.
Adjust Your Carb Ratio to Your Sports Goals
|
Carbohydrate Intake |
Recommended Ratio |
Application Area |
|
40–60 g/h |
Only glucose |
Base training, moderate effort |
|
60–80 g/h |
2:1 ideal |
Interval training, long base resistance units |
|
80–100+ g/h |
2:1, 1:0.8 |
Competitions, long endurance workouts, high intensity workouts |
|
120+ g/h |
1:0.8 |
Only realistic with prior training and adaptation ("train the gut"!) |
"Carb Ratio" of Selected SPONSER Products
|
Product |
Carb Ratio Glucose:Fructose |
Carbohydrates per Serving |
Special Features |
|
7:1 |
73 g / 300 ml |
Concentrated carbohydrate and electrolyte solution for efficient replenishment of deposits (carbo loading) before competition. |
|
|
2:1, no free fructose |
~60 g / 750 ml |
Excellent tolerance drink, without acidity, for longer sessions, suitable for fructose intolerance. |
|
|
2:1, no free fructose |
~47 g / 750 ml |
No acidity, with rapidly available protein hydrolysates, mild flavor, suitable for fructose intolerance. |
|
|
2:1 |
~44 g / 750 ml |
Isotonic that quenches your thirst with a great flavor. |
|
|
1:0.8 |
80 g / sachet |
Highly concentrated, without acidity, with blackcurrant and acacia fiber. |
|
|
CARBOHYDROGEL |
1:0.8 |
30 g / gel |
Hydrogel technology, does not require additional water intake. |
|
1:0.6 |
52 g / package |
Carbohydrate gummies to chew or suck, with caffeine and vitamins. |
|
|
3:1, free fructose free |
50 g / tube |
No additives, neutral and very well tolerated, suitable for fructose intolerance. |
|
|
3:1, free fructose free |
50 g / tube |
With caffeine, for competition phases and peaks of intensity, suitable for fructose intolerance. |
|
|
8:1, free fructose free |
~56 g / 750 ml |
Maximum tolerance for long-lasting efforts, suitable for fructose intolerance. |
Conclusion: Optimized Energy for Sports Success
Choosing the right carbohydrate ratio can be crucial for your athletic success and your tolerance during training or competition. If you are planning to consume large amounts of carbohydrates (e.g. more than 80 g/h), it is unlikely that you will be able to avoid a higher fructose content, such as a 2:1 or 1:0.8 ratio. The most important thing is to find what works best for you under stress! And remember: give your stomach enough time to slowly adjust to the ideal carbohydrate ratio (train the gut).
Recommendation for Practice
CARBO FUEL and CARBO HYDROGEL products – both with a carb ratio of 1:0.8 – must be carefully tested during your training to ensure maximum performance in competition!
Literature
Jeukendrup AE (2017) : Training the Gut for Athletes, in: Sports Med. 2017 Mar;47 (Suppl 1):101-110.
Jeukendrup AE (2014) : A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports Med 2014; 44 (Suppl 1):25-33.
Jeukendrup AE (2004) : Carbohydrate intake during exercise and performance, in: Nutrition. 2004 Jul-Aug;20(7-8):669-77.