Ratio 2:1 or 1:0.8? Discover the difference and which is the best option

During intense and prolonged exercise, the body needs an efficient source of energy to maintain performance and delay fatigue.

Carbohydrates play a fundamental role in this process, and consuming them properly during training can make a big difference in your athletic performance.

Click here if you want to know how many carbohydrates you should consume.

Now, when we talk about carbohydrates, we are referring to a broad group with different types, each with a different absorption rate.

Below, we discuss the most important and widely used ones, and their main differences.

Among the rapidly absorbed carbohydrates, essential during exercise due to their ability to be quickly utilized by the body, we find molecules such as glucose and fructose.

Others, such as maltodextrin, are short chains of glucose that also break down and are absorbed quickly, providing immediate energy.

Why is the glucose:fructose ratio important?

Before analyzing the ratios, it is essential to understand that each type of carbohydrate has its own absorption mechanism.

The glucose It is transported through the intestine by the transporter SGLT1 (sodium glucose linked transporter 1), but this has a limit: from approximately 60 g per hour, it becomes saturated.

This means that if we continue to consume glucose in large quantities, not only will it not be absorbed efficiently, but it can cause gastrointestinal discomfort, something no athlete wants to experience during a competition or training session.

On the other hand, the fructose It uses a different conveyor belt, the GLUT5, This allows both types of carbohydrates to be absorbed simultaneously without interfering with each other.

This is crucial when we seek to overcome that 60g/h barrier and harness more energy from carbohydrates without overloading the digestive system.

Therefore, combining glucose or maltodextrin with fructose improves the ability to absorb and utilize carbohydrates during exercise.

Especially when ingested at more than 60 g/h, the mixture not only optimizes energy delivery, but also reduces the possibility of gastrointestinal discomfort.

So, is the glucose:fructose ratio 2:1 or 1:0.8?

So far, the glucose:fructose ratio 2:1 It has been the most studied and recommended for athletes looking to consume more than 60 g/h of carbohydrates.

This ratio allows for good absorption without saturating the transporters and has proven effective in improving performance during prolonged efforts.

However, new studies have begun to explore different ratios, such as the 1:0.8, especially in cases of intakes greater than 90 g/h.

This more balanced ratio appears to further improve carbohydrate oxidation, allowing the body to use more energy per hour without significantly increasing the risk of digestive discomfort.

Which ratio is best for you?

There's no single "perfect" ratio that works for everyone. The choice will depend on your gastrointestinal tolerance and how many carbohydrates you can consume during exercise. Here are some practical tips:

1. Start with moderate amounts: If you are new to consuming carbohydrates during training, start with smaller amounts (around 30 g/h) and use a 2:1 ratio.
   
   
2. Increase gradually: As you adapt, gradually increase the amount of carbohydrates per hour, and if you exceed 90 g/h, you could try the 1:0.8 ratio.
   
   
3. Listen to your body: Gastrointestinal tolerance is key. The wisest approach is to experiment with different ratios in your workouts to discover what works best for you without compromising your performance.

Conclusion:

In summary, both the 2:1 and 1:0.8 ratios are effective options for improving performance during long-duration exercise, especially at intakes greater than 60 g/hour, but the choice will depend on your needs and tolerance.

The important thing is to find the right balance that allows you to absorb the maximum amount of carbohydrates without discomfort, while keeping your energy levels at their maximum.

Try different combinations and discover which one is best suited to your goals. Remember that every athlete is unique, and what works for one may not be ideal for another!

Currell, K. and A. E. Jeukendrup (2008). Superior endurance performance with ingestion of multiple transportable carbohydrates." Med Sci Sports Exerc 40(2): 275-281.

Jentjens, R.L., et al. (2004). Oxidation of combined ingestion of glucose and fructose during exercise." J Appl Physiol 96(4): 1277-1284.

Lecoultre V, Benoit R, Carrel G, Schutz Y, Millet GP, Tappy L, Schneiter P. Fructose and glucose co-ingestion during prolonged exercise increases lactate and glucose fluxes and oxidation compared with an equimolar intake of glucose. Am J Clin Nutr. 2010 Nov;92(5):1071-9.

by Alan Chamah - Sports Nutritionist