Research
Macro partitioning
For ultra-endurance exercise (>2.5 hours), ingesting 90 g/h of multiple transportable carbohydrates (e.g., glucose and fructose in a 2:1 ratio) maximizes exogenous oxidation rates and improves performance compared to single-source carbohydrates.
For races longer than 2.5 hours, consume 90 grams of carbohydrates per hour using a mix of glucose and fructose (ideally in a 2:1 ratio). This allows your body to absorb and use more fuel than single-source carbs, delaying fatigue.
StrongSupportsVERY_HIGH confidence
For ultra-endurance events, the recommendation is higher at approximately 90 g/h. Carbohydrate ingested at such high ingestion rates must be a multiple transportable carbohydrates to allow high oxidation rates and prevent the accumulation of carbohydrate in the intestine.
Why this rating
Based on multiple studies showing higher oxidation rates and performance benefits with glucose:fructose mixes.
Source
A Step Towards Personalized Sports Nutrition: Carbohydrate Intake During Exercise
Asker E. Jeukendrup · Sports Medicine · 2014
narrative_reviewCited 387×
Read the paper This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →