A simple 3-ingredient formula can enhance your cycling performance by up to 8%, a substantial performance improvement (s. this study). This may be the difference between maintaining race pace and watching the peloton disappear. In this article, we demonstrate how to mix your cycling performance drink and explain the science behind it. There is also a simple calculator just below, so that you can quickly know the amount of ingredients you need.

Cycling Performance Drink Calculator

Think about how much liquid you will drink per hour. A good start is about 1 bottle (500 mL) and maybe twice as much on a hot day. The calculator is also separately available if you would like to bookmark it.

The solution is elegantly simple: mix maltodextrin, fructose, and sodium citrate at ratios of 2:1 to 1:0.8, depending on the intensity and duration of your effort. This exploits dual intestinal transport pathways while keeping your gut comfortable during maximum efforts. All you need, but nothing more.

The Science and Goal Behind the Cycling Performance Drink Mix

In a previous article, we explored international food options for zone 2 rides, highlighting the opportunity to combine fueling with “real food” since the physiological demands are not too high. The situation is quite different when training at the higher end of the intensity spectrum, such as during high-intensity intervals or race days. In these cases, strategic carbohydrate delivery using multiple types of sugars allows your body to absorb 120 grams of carbohydrates per hour or even more.

The body relies on fat and carbohydrates to generate energy

The body produces energy through two primary pathways: fat oxidation and carbohydrate oxidation, with their relative contribution changing dramatically based on exercise intensity. It is important to remember that the body relies on both fat and carbohydrates for energy at any given intensity. While fat stores are nearly limitless, they are metabolically less efficient in converting into energy. On the other hand, carbohydrates are readily available but deplete quickly. This is why the body optimizes its energy use accordingly.

At low exercise intensities, fat burning is minimal because the body does not burn much energy overall. As the intensity of the exercise increases, fat oxidation also rises, but only to a certain extent known as the “Fatmax” zone, which typically falls between 65-75% of VO2max. In this zone, the body maximizes fat oxidation as its main source of fuel, allowing for sustainable energy over longer durations. This zone is often determined with protocols and services like INSCYD, as it is an optimal intensity for sustained, long endurance efforts and can be trained accordingly.

At higher intensities, carbohydrates become the primary energy source

However, when exercise intensity surpasses this range, the body begins to rely more on carbohydrate metabolism, as it is a more efficient energy source at higher intensities.

At intensities above 85% of VO2max, carbohydrates become the primary fuel source, and above 90% of VO2max, fat contributes less than 5% to total energy production. This metabolic reality highlights the importance of proper carbohydrate fueling during intense efforts; the body simply cannot access energy quickly enough through fat oxidation alone to sustain high power outputs. Therefore, strategic carbohydrate intake is essential for maintaining performance when it matters most.

Dual-transport carbohydrate absorption doubles your fuel capacity

For carbohydrates, the metabolic pathway from bottle to bike power is quite direct. Consumed carbohydrates are absorbed in the gut via intestinal glucose transporters (SGLT1) and deliver glucose to working muscles, where GLUT4 transporters – which increase capacity 15-20 fold during exercise – shuttle fuel into muscle cells. Once inside, glycolysis produces ATP, the primary energy currency molecule in cells, at twice the rate of fat oxidation, enabling the rapid energy turnover required for sustained high-power outputs.

Traditional, single-carbohydrate sports drinks with regular glucose sugar hit an absorption ceiling at 60 grams of carbohydrates per hour. This is not a consumption limit – it’s because your intestinal SGLT1 glucose transporters become saturated. No matter how much sugar you consume, you can’t absorb more than 1 gram per minute through this single pathway.

The breakthrough discovery is that another sugar, fructose, utilizes an entirely independent transport system (GLUT5) that operates separately from the glucose absorption system. This enables simultaneous absorption of glucose through SGLT1 and fructose through GLUT5, effectively doubling your carbohydrate absorption capacity to 120g per hour and maybe even more. In total, this translates to 75% higher carbohydrate availability during prolonged high-intensity efforts, resulting in measurable power output improvements of over 8% in cycling time trial performance.

But doesn’t fructose make you fat? Not as an athlete. Fructose converts to fat at approximately twice the rate of glucose under sedentary conditions. While this rapid processing in the liver raises concerns for nutritionists in less active populations, it transforms into a beneficial asset during high-intensity exercise when muscles require immediate energy. During such efforts, both glucose and fructose are used for energy through oxidation rather than being stored as fat.

Train your gut to handle the high-carb intake og 120 g per hour and more

If you attempt to consume carbohydrates above the standard 60 g/h without proper gut training, the consequences will be unpleasant and likely inhibit performance. Unabsorbed carbohydrates draw water into the intestinal tract, leading to bloating, cramping, nausea, and finally diarrhea. Good news, however, research shows that the digestive system responds to training just like your muscles do.

The gut adapts through multiple mechanisms when exposed to progressively higher carbohydrate loads. Progressive exposure allows the gut to better tolerate concentrated solutions and larger volumes without the feeling of nausea and bloating. Regular training with glucose-fructose combinations (like our very simple recipe below) optimizes both SGLT1 and GLUT5 transporters. Moreover, regular practice with higher fluid volumes trains the stomach to empty more efficiently. The timeline for these adaptations is surprisingly rapid. Significant improvements in gastric emptying occur within 3-7 days, while transporter density changes become measurable within 1-2 weeks.

Athletes who follow low-carbohydrate diets or reduce their carbohydrate intake may have difficulty absorbing nutrients during competition. This emphasizes the importance of “gut training” and developing race-day nutrition strategies for optimal performance. Elite endurance athletes can increase their carbohydrate absorption from a standard tolerance of 60 grams per hour to 120 grams per hour through month-long gut training protocols.

Optimal glucose-fructose ratios go beyond the “magic” 0.8:1 glucose to fructose

The ideal glucose-to-fructose ratios depend on your carbohydrate goals, the duration, and the intensity of the event. Remember that you will also obtain carbohydrates from other sources, like bars or gels, especially at lower intensity efforts.

The practical implication is to test and adapt your formulations during training, not on race day. Progressive overload applies to gut training just like leg training – start with comfortable intake levels and gradually increase both concentration and total hourly consumption over successive training blocks.

For example, start using a 2:1 ratio of glucose to fructose while training your gut with increasing concentrations leading up to critical events. Aim for 30 to 60 grams per hour, which should be suitable without prior gut training. Once you exceed 90 grams per hour, adjust the ratio of fructose to glucose to 0.8:1. This is also what many modern, commercial drink or gel formulas are made of.

Individual variation is significant. The capacity for carbohydrate oxidation does not correlate with body weight, meaning that recommendations are absolute rather than based on kilograms. Some athletes exhibit “complex carbohydrate responder” phenotypes, which provide superior tolerance and performance benefits, while others may reach a plateau at lower intake levels.

Sodium is essential for carbohydrate absorption in the gut

Sodium chloride, commonly known as table salt, is the primary electrolyte that your body relies on to maintain fluid balance. You can think of it as a conductor that helps direct water to where it needs to go. It also enables your muscles and nerves to function properly and assists your intestines in absorbing the carbohydrates you consume during rides.

For cyclists, the role of sodium is even more critical. It helps maintain plasma volume during prolonged exercise, supports fluid absorption in the small intestine, and is essential for the sodium-glucose cotransporter (SGLT1), which maximizes carbohydrate absorption. Without sufficient sodium, your carbohydrate intake strategy becomes much less effective. During prolonged exercise, when you’re sweating 0.5-2 liters per hour on a long ride, you’re losing significant sodium with every drop. Replace it properly, and you maintain performance. Ignore it, and you’ll feel the consequences in reduced power output and increased fatigue.

Individual sodium requirements can vary significantly, making it challenging to provide general recommendations. While a lab test could determine your specific needs, many people may not have access to such testing. Fortunately, your body can give you signals about sodium loss. One of the most obvious signs is the presence of white salt crystals on your gear, helmet straps, or skin after rides. Additionally, if your sweat stings your eyes or tastes particularly salty, it indicates that you are losing sodium at a higher rate. Post-ride cravings for salty snacks, such as chips, pickles, or pizza, can also signal sodium depletion.

These signs can help you determine your sodium needs during long rides, which may range from 300-600 mg per hour for light sweaters to 600-1,000 mg per hour for those who sweat heavily and are more salty. You will need to experiment. Start with the lower concentrations and see how things evolve. Moreover, sweat rate is also important; it makes a difference whether you’re racing on a hot summer day in Kigali or paddling at Zone 2 on a cold winter day.

Finally, let’s address a common misconception: systematic reviews show no connection between blood serum electrolyte concentrations and exercise-associated muscle cramping. Controlled studies consistently indicate that cramps are primarily a result of neuromuscular fatigue and altered spinal reflex activity, rather than electrolyte depletion.

With all this knowledge in mind, let’s start the actually surprisingly simple exercise of mixing our own cycling performance drink.

Simple Recipes for a Cycling Performance Drink

The science behind this cycling performance drink may be complex, but the recipe itself is actually straightforward. We aim to maximize carbohydrate intake without any additional additives. Extra ingredients, such as colorants or preservatives, only increase the burden on the digestive system, which is already working hard. Therefore, we keep the recipe minimal to ensure efficiency.

The three essential ingredients: Maltodextrin, Fructose and Sodium Citrate

Maltodextrin is an ideal source of glucose because its molecular structure consists of long chains of glucose molecules, known as glucose polymers. It is absorbed in the same way as pure glucose, but has significantly less sweetness than an equivalent amount of energy from simple sugars. This characteristic allows for the consumption of 90 to 120 grams of carbohydrates per hour without the overwhelming sweetness or osmotic stress that can lead to gastric discomfort. You can purchase it at many sports nutrition shops.

Fructose is the only common sugar that utilizes the independent GLUT5 transport system, making it essential for dual-pathway absorption. It is almost twice as sweet as regular sugar and can be found in most grocery stores, particularly in the bakery section.

Sodium citrate is a preferable alternative to sodium chloride (common table salt) for adding sodium to sports drinks. It offers better absorption rates, reduces gastrointestinal discomfort, and acts as a buffer against exercise-induced acidity. Furthermore, sodium citrate dissolves easily without imparting the harsh saltiness that can render concentrated drinks unpalatable. This may be a little more complicated to purchase, but it can generally be found in health food stores, pharmacies, or online. Important: Make sure you buy food-grade or pharmacy-grade sodium citrate!

Duration-specific recipes of the cycling performance drink

Here are three starter recipes. To make your own quantities and experiment, you can easily calculate them using a calculator. All recipes assume you consume one small 500 ml bottle per hour. Depending on the weather and ride intensity, this may differ.

Add the dry ingredients to empty bottles first, then add small amounts of water for initial dissolution before completing the fill. Sodium citrate dissolves readily, while maltodextrin requires vigorous initial mixing. Store bulk ingredients in airtight containers with a shelf life of 2+ years, but consume mixed solutions within 24 hours at room temperature. As a twist, you can add a little lemon/lime juice, ginger or food flavor if you prefer a little more taste than the rather neutral-sweet one.

Recipe 1: Easy Pace / Recovery Ride (30g carbs/hour, low sodium)

• 20 g maltodextrin
• 10 g fructose
• 0.6 g sodium citrate
• 500 ml water

Assuming you drink about 500 ml within an hour at a relatively easy pace, a good ratio is 2:1 glucose to fructose. This mix is perfect for Zone 2/3 rides, providing fuel support without overwhelming your digestive system. The lower carbohydrate concentration is easy to tolerate, and the modest sodium content is appropriate for lighter efforts with lower sweat rates. It’s a great option for getting started and training your gut. If you go really long and easy, you may want to check out Zone 2 real food suggestions from all around the world.

Recipe 2: Moderate Intensity / Salty Sweater (60g carbs/hour – high sodium)

• 40 g maltodextrin
• 20 g fructose
• 2.1 g sodium citrate
• 500 ml water

This recipe hits the traditional absorption ceiling for single-pathway transport but remains highly effective for most competitive efforts lasting 2-4 hours. The 1000mg sodium citrate addresses high sweat sodium losses in hot conditions or for athletes who notice white salt crystal residue on their kit after rides. Beware, you might drink more than one bottle per hour, so you’ll need to adjust the quantities. Don’t start with this, but progress toward it. You might need less sodium based on your physiology.

Recipe 3: High Intensity / Normal Sweater (90g carbs/hour – Medium sodium)

• 40 g maltodextrin
• 50 g fructose
• 1.3 g sodium citrate
• 500 ml water

This is a classic high-intensity mix designed for pro cyclists. It requires gut training to tolerate but offers maximum fuel delivery for races and intense efforts. Don’t try this unless you have already conditioned your gut! The 0.8:1 ratio is formulated to optimize carbohydrate absorption through dual-pathway transport. The sodium content aligns with typical sweat losses of 500-700 mg per hour for average sweaters. You might be able to handle higher carb levels, but at that point, you likely have a better understanding of your personal needs than this introductory guide can provide.

The beauty of this system lies in its simplicity and effectiveness. With just three ingredients, readily available at any nutrition store, you can create the perfect ratios and concentrations to meet your individual needs for carbohydrates and sodium, tailored to your physiology and the energy demand of your ride. Furthermore, there are no unnecessary ingredients included, which means less strain on your gut.

Hope you can experiment with the simple recipe. You can also access the calculator on another page for your bookmarks. Happy to hear about your experience and join the discussion on Threads!

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