As a general rule, the body can absorb around 60 to 90 grams of carbohydrates per hour via the intestines into the blood, transport them to the muscles and convert them into energy there. Depending on the load on the bike, it is worth taking a closer look at the choice of carbohydrates: During high-intensity training and for regeneration, quickly available, mostly sweet carbohydrates are helpful.
The decisive factor is that carbohydrates affect blood sugar levels at different rates, a measure of which is the glycaemic index. "Ordinary household sugar, a disaccharide, and the monosaccharide fructose have a significantly slower availability and less effect on blood sugar levels than the same amount of the flavourless polysaccharide maltodextrin," explains nutrition expert Uwe Schröder.
Sports nutrition with a high maltodextrin content therefore provides energy faster and more effectively than that with a high fructose content. A balanced carbohydrate spectrum of glucose/glucose sugar or glucose chains (maltodextrin) in combination with fruit sugar (fructose) provides the most energy for the varying loads of longer tours. The differences at a glance:
Carbohydrate compoundGlycaemic index propertiesMaltodextrin
(multiple sugars)
industrially produced food supplementvery high
supplies energy quickly and for a long time
No fructose content, well tolerated
Ideal for mixed drinks as it is neutral in flavour and not sticky
Glucose (simple sugars)
z.e.g. in sultanas and
Jam high
provides energy quickly, but only over shorter periods of time
Well tolerated at low doses
Sucrose/Crystallised sugar (disaccharide)
z.e.g. in cola and cornflakesmoderate to high
supplies energy relatively quickly, but only over shorter periods of time
Relatively sweet
Fructose/fructose
(simple sugars)
z.e.g. in many fruit varietiesmoderate to low
provides energy slowly, but lasts longer
May be poorly tolerated at higher doses, better in combination with glucose
Isomaltulose
(disaccharide)
industrially produced food supplements low
supplies energy very slowly, but over long periods of time
possibly poorly tolerated
