What is the best carb drink for your performance?

November 28, 2025 •

4 min read

According to a 2025 systematic review, carbohydrate supplementation has a beneficial effect on endurance performance, making finding the best carb drink crucial for athletes engaged in prolonged activity. The right choice can dramatically impact your performance, gut comfort, and recovery during high-intensity or extended exercise.

Quick Summary

Determining the ideal carbohydrate drink depends on exercise intensity, duration, and personal gut tolerance. This guide explores high-carb mixes, DIY options, and advanced formulations like hydrogel technology to effectively fuel endurance performance and aid recovery. Strategies for gut training and carb source ratios are also covered.

Key Points

Optimal Ratio: For high intake, a dual-carb drink with a specific glucose-to-fructose ratio (e.g., 1:0.8) is superior to single-source carb drinks due to different absorption pathways.
Hydrogel Advantage: Maurten's hydrogel technology can facilitate the delivery of high carbohydrate loads, minimizing stomach discomfort and improving gastric emptying.
Gut Training: Your gastrointestinal system can be trained to tolerate and absorb higher amounts of carbohydrates over time. Start small and gradually increase intake.
Homemade Efficiency: A DIY mix of maltodextrin, fructose, and salt is a cost-effective and highly customizable alternative to commercial brands for fueling endurance activities.
Context Matters: The best carb drink depends on the situation. Use high-concentration formulas for long, intense efforts, but lower concentrations or simpler options for shorter or less strenuous workouts.
Complete Package: For endurance events, ensure your carb drink also includes sufficient electrolytes (especially sodium) to support hydration and muscle function.

Understanding the Science of Carbohydrates for Performance

Carbohydrates are the body's primary and most efficient fuel source during high-intensity, prolonged exercise. When you perform a demanding workout, your body draws upon its stored glycogen in the muscles and liver. As these stores deplete, performance can decline dramatically. Carbohydrate drinks are designed to replenish this fuel in real-time, helping to sustain output and delay fatigue. However, the body can only absorb a limited amount of carbohydrates per hour using a single transport mechanism. This is where advanced nutritional science comes in, using dual-carbohydrate blends to boost absorption rates. Combining different carb sources, like a 2:1 or a 1:0.8 glucose-to-fructose ratio, utilizes multiple transporters, allowing athletes to consume up to 90-120 grams of carbohydrates per hour with less gastrointestinal distress.

The Importance of Fuel Timing

Properly timing your carbohydrate intake is just as important as the type of carb you consume. Here's a quick breakdown of how to use carb drinks at different stages of your workout:

Pre-workout (1-2 hours before): A lighter, easily digestible carb drink can top off glycogen stores without causing stomach upset. Some athletes find that a drink with a slow-release carbohydrate, like cluster dextrin, works well.
During exercise (long-duration): This is the most critical time for carb drinks. Aim for a steady intake of 60-90g of carbohydrates per hour, or more if your gut is trained for it. The drink should also include electrolytes to replace those lost through sweat.
Post-workout (within 30-60 minutes): A recovery drink containing both carbohydrates and protein is ideal. The carbs replenish glycogen stores while the protein aids in muscle repair. Many athletes opt for a mix of simple sugars and protein powder or even chocolate milk.

Top Pre-Made Carb Drink Mixes

Many excellent commercial products exist, each with its own unique formulation. Here are some of the most highly-regarded options for endurance athletes:

Maurten Drink Mix 320: Praised by professional athletes like Eliud Kipchoge, this drink uses a hydrogel technology that encapsulates high amounts of carbohydrates. This allows for rapid and comfortable delivery of up to 80g of carbs per serving by minimizing gastric distress.
Skratch Labs Super High-Carb: This customizable mix uses cluster dextrin for a steady energy release, reducing the risk of a sugar crash. It allows athletes to easily scale their carbohydrate intake to meet specific needs.
Tailwind High Carb Fuel: Known for its all-in-one approach, this mix includes both high-carb fuel and electrolytes. It features a blend of maltodextrin, dextrose, and fructose to maximize oxidation rates.
SiS Beta Fuel: This formulation provides a high 1:0.8 ratio of glucose to fructose, enabling the consumption of large carbohydrate volumes (up to 120g/hr) for maximum fueling during long, intense races.

The DIY Approach: Making Your Own Carb Drink

For athletes seeking a highly customizable and cost-effective alternative, making a DIY carb drink is a great option. By purchasing bulk ingredients, you can control the carbohydrate ratio, concentration, and sodium content precisely. A common base for high-carb drinks uses a combination of maltodextrin and fructose.

Simple DIY Carb Drink Recipe (per 750ml bottle)

Ingredients:
- 60-90g of carbohydrate powder (use a 1:0.8 glucose:fructose mix for high intake).
- Approximately 1.5g of table salt (around ¼ tsp).
- Flavouring (e.g., a splash of juice or cordial).
Instructions:
1. Fill your bottle with 400ml of water.
2. Add the carbohydrate powder and shake until dissolved.
3. Add the salt and flavouring, then top up with water to 750ml. Shake again.

Comparison Table: Pre-Made vs. DIY Carb Drinks


Feature	Pre-Made Mixes	DIY Mixes
Convenience	High. Just scoop and mix.	Low. Requires sourcing multiple bulk ingredients and measuring precisely.
Cost	Higher price per gram of carbohydrate due to branding, R&D, and marketing.	Significantly lower cost per gram of carbohydrate.
Customization	Limited to available flavors and concentrations. Some brands offer flexible dosing.	Highly customizable for carb concentration, ratio, and flavor.
Predictability	Consistently manufactured, reducing risk of stomach issues (if tested).	Potential for inconsistency if measurements are not precise. Must be tested thoroughly.
Advanced Tech	Can incorporate advanced features like hydrogel or specialized carbohydrate blends.	Relies on basic ingredients; does not include proprietary delivery systems.

Conclusion: How to find the best carb drink for you

Finding the absolute best carb drink is a personal journey that depends on your specific performance goals, physical tolerance, and budget. For elite athletes or those prioritizing performance and minimizing gut risk, pre-made, high-tech options like Maurten or SiS Beta Fuel offer significant advantages. For everyday training, cost-conscious athletes, or those who prefer a more natural approach, a homemade DIY mix provides excellent value and unparalleled customization. The key is not to decide based on a single brand name, but to understand the science behind carbohydrate absorption and train your gut to handle your chosen fueling strategy effectively. Testing your nutrition plan extensively in training is the single most important step to ensure success on race day.

For more insight into the evolving science of fueling, consider exploring reports from reputable sources on the benefits of specialized carb drinks.

Comparison Table: Leading High-Carb Drink Mixes


Product	Carb Source	Carbs (per 500ml)	Technology/Notes
Maurten Drink Mix 320	Maltodextrin, Fructose	80g	Hydrogel technology, neutral flavor, reduces GI distress.
Skratch Labs Super High-Carb	Cluster Dextrin	60g-100g (adjustable)	Steady energy release, low sweetness, real fruit flavor.
Tailwind High Carb Fuel	Maltodextrin, Dextrose, Fructose	90g	Includes electrolytes, well-balanced fuel mix.
SiS Beta Fuel	Maltodextrin, Fructose	80g	Optimized 1:0.8 ratio, watery texture, high intake potential.
Precision Fuel Carb + Electrolyte	Maltodextrin, Fructose	60g (per litre)	Includes 1,000mg sodium per litre, designed for high-intensity efforts.

Frequently Asked Questions

A drink combining two different types of carbohydrates, typically glucose and fructose, absorbed through separate pathways in the gut. This allows for higher total carbohydrate intake per hour by preventing saturation of a single transport system.

For moderate endurance efforts, a common recommendation is 60g of carbs per hour. However, through gut training, high-level athletes can increase intake to 90g or even 120g per hour for maximal performance during very long or intense efforts.

Yes, many athletes find hydrogel technology, used by Maurten, to be highly effective. It helps encapsulate high amounts of carbohydrates in the stomach, promoting quicker gastric emptying and reducing the risk of gastrointestinal issues.

Yes, but only after extensive testing during your training. A homemade formula allows for precise customization, but you must ensure your body tolerates the specific mix and concentration without causing stomach upset on race day.

Yes, especially during prolonged or high-intensity exercise. Electrolytes like sodium and potassium are lost through sweat and are essential for maintaining proper hydration and muscle function. Many dedicated carb drinks include electrolytes, while some require separate supplementation.

Both deliver carbohydrates, but drinks provide fluid and are consumed steadily. Gels are more concentrated, portable fuel that requires additional water to prevent gut issues and ensure proper absorption. Studies show no physiological difference if fluid intake is matched.

Preventing gut issues involves training your digestive system, consuming drinks with balanced glucose-fructose ratios, or using hydrogel technology. Start with moderate intake and slowly increase, and always practice with your race-day nutrition strategy in training.