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
DOI 10.1007/s40279-014-0148-z
narrative_reviewCited 387×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- For prolonged endurance exercise (2-3 hours), ingesting 60 g/h of a single carbohydrate source (like glucose or maltodextrin) is the recommended maximum for oxidation, as intestinal transporters (SGLT1) become saturated.Strong
- For endurance exercise lasting approximately 1 hour, rinsing the mouth with a carbohydrate solution and spitting it out improves performance, likely through oral carbohydrate sensing affecting brain motor output rather than metabolic fuel availability.Good
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