Nutrition
Glucose-Fructose Gut Ratio
Glucose-fructose gut ratio uses mixed carb sources to absorb more per hour—helpful for many runners if fructose tolerance is trained, not assumed.
Glucose-fructose gut ratio refers to using mixed-transport carb drinks or gels—often two-to-one glucose to fructose—to raise hourly carb ceilings with less bloating than glucose alone. Fructose malabsorbers still react, so titrate during gut training.
Never jump to ninety grams per hour without weeks of practice.
Common questions
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Is more fructose always better for runners?
No—only if tolerated. Start low mixed doses on long runs and increase weekly; bloating or urgency means pause the ramp and simplify products.
Related terms
Put Glucose-Fructose Gut Ratio into practice
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