Synopsis

Source of validity: Scientific
Rating (out of 5): 4

Fructose is scientifically validated as a supportive ingredient in exercise, particularly in the context of endurance sports and prolonged physical activity. The main rationale for its use is based on its unique metabolic pathway compared to glucose. While glucose is absorbed via the sodium-dependent glucose transporter (SGLT1), fructose is absorbed using a different transporter (GLUT5). When consumed together, glucose and fructose facilitate a higher total carbohydrate absorption rate from the intestine, which translates into increased carbohydrate availability for working muscles.

Numerous studies demonstrate that combining fructose with glucose during exercise enhances exogenous carbohydrate oxidation rates, improves endurance performance, and reduces gastrointestinal discomfort compared to large amounts of glucose alone. This is especially important in endurance events lasting longer than 2 hours, where maximal carbohydrate delivery to muscles can delay fatigue and improve performance. The International Society of Sports Nutrition and other authoritative bodies recommend mixed carbohydrate (glucose + fructose) ingestion during prolonged exercise for these reasons.

However, while fructose is beneficial in combination with glucose, large amounts of fructose alone can cause gastrointestinal distress. Therefore, its use is specifically recommended as part of a mixed carbohydrate strategy. In summary, the inclusion of fructose in sports drinks or gels is scientifically justified for enhancing carbohydrate uptake and utilization during prolonged exercise, with robust evidence supporting this practice.

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