Fructose–Glucose Composite Carbohydrates and Endurance Performance: Critical Review and Future Perspectives

Sports beverages formulated with fructose and glucose composites enhance exogenous carbohydrate oxidation, gut comfort, and endurance performance, relative to single-saccharide formulations. However, a critical review of performance data is absent. We conducted a comprehensive literature review of the effect of fructose:glucose/maltodextrin (glucose or maltodextrin) composites versus glucose/maltodextrin on endurance performance. Mechanistic associations were drawn from effects on carbohydrate metabolism, gut, and other sensory responses. Overall, 14 studies contained estimates of 2.5–3.0-h endurance performance in men, mostly in cycling. Relative to isocaloric glucose/maltodextrin, the ingestion of 0.5–1.0:1-ratio fructose:glucose/maltodextrin beverages at 1.3–2.4 g carbohydrate·min⁻¹ produced small to moderate enhancements (1–9 %; 95 % confidence interval 0–19) in mean power. When 0.5:1-ratio composites were ingested at ≥1.7 g·min⁻¹, improvements were larger (4–9 %; 2–19) than at 1.4–1.6 g·min⁻¹ (1–3 %; 0–6). The effect sizes at higher ingestion rates were associated with increased exogenous carbohydrate oxidation rate, unilateral fluid absorption, and lower gastrointestinal distress, relative to control. Solutions containing a 0.7–1.0:1 fructose:glucose ratio were absorbed fastest; when ingested at 1.5–1.8 g·min⁻¹, a 0.8:1 fructose:glucose ratio conveyed the highest exogenous carbohydrate energy and endurance power compared with lower or higher fructose:glucose ratios. To conclude, ingesting 0.5–1.0:1-ratio fructose:glucose/maltodextrin beverages at 1.3–2.4 g·min⁻¹ likely benefits 2.5–3.0 h endurance power versus isocaloric single saccharide. Further ratio and dose–response research should determine if meaningful performance benefits of composites accrue with ingestion <1.3 g·min⁻¹, relative to higher doses. Effects should be established in competition, females, other food formats, and in heat-stress and ultra-endurance exercise where carbohydrate demands may differ from the current analysis.