Effects of Combined Fructose and Glucose Carbohydrates on Endurance Performance

Ingesting 0.5-1.0:1-ratio fructose:glucose/maltodextrin beverages at 1.3-2.4 g carbohydrate·min(-1) likely enhances endurance power by 1-9% compared to single saccharide formulations.

• Fourteen studies were reviewed, primarily involving male cyclists, assessing endurance performance over 2.5-3.0 hours.
• Small to moderate improvements in mean power were observed when composite beverages were consumed at specified ratios and carbohydrate rates.
• Larger performance enhancements (4-9%) occurred with a 0.5:1-ratio composite at higher ingestion rates (≥1.7 g·min(-1)).
• Increased carbohydrate oxidation rates, fluid absorption, and reduced gastrointestinal distress were linked to the benefits of composite solutions.
• The fastest absorption rates were associated with a 0.7-1.0:1 fructose:glucose ratio, with optimal performance seen at a 0.8:1 ratio ingested at 1.5-1.8 g·min(-1).
• Further research is needed to explore lower ingestion rates and effects in varied populations and conditions.

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