Carb Loading Runs: Why the 2:1 Glucose-to-Fructose Ratio Matters

Hey Runner!

During my training runs, one of my biggest priorities is getting in enough carbs.
Sometimes that just means ​liquid calories​ or handful ​Sourpatch Kids Watermelon gummies.​
But especially on my long runs for the Ultra training, I'm not messing around. I aim for ideally 60-70 grams of carbs/hour. Maybe even getting up to 90 gram to really crush race day (if my tummy can handle it)
This can be a lot and I want to make sure I get as much bang for my buck as possible.
How?
Have a sugar goal of 2 Glucose to 1 Fructose.
Why?
That ratio helps with absorption and not getting said tummy issues.
Do gels work?
Most gels will have about that ratio. But if you're on course for HOURS and want something a bit more solid than a gel, you'll need to dig into the nutrition label for other types of food (bc it won't be obvious).
Look for...

• Maltodextrin = pure glucose chains (100% glucose)
• Dextrose = pure glucose
• Fructose (listed as "fructose" or "crystalline fructose") = pure fructose
• Sucrose (table sugar) = 50/50 glucose:fructose (it's literally one of each bonded together)
• High-fructose corn syrup (HFCS) = usually ~55% fructose, 45% glucose (despite the name, it's not wildly different from table sugar)
• Honey = roughly 40% fructose, 30% glucose, plus water and other sugars
• Agave syrup = very fructose-heavy, often 70–90% fructose
• Fruit = varies a lot by fruit; generally more fructose than glucose

It doesn't need to be a perfect ratio and I believe (as long as your stomach can handle it) more carbs is better than less.
So enjoy what you can on your adventures!
Just make sure to brush your teeth afterwards as well :)


Questions? Comment below.


And now an exercise form tip.
If you have any suggestions, please let me know!


Squats= Ideally your shoulders go just about straight up and down. That means your knees should move as far forward as your hips shift back.
Some people's knees will go way past their toes, that's ok.
As long the toes & heels stay on the ground, knees won't combust.