Carb mixes and benefits

Carb mixes can be recommended at all durations of exercise but are most effective when the exercise is 2.5 hours or longer. In those conditions, carbohydrate intakes of up to 90g/h (in a ratio of 2:1 glucose:fructose and an intake of 90 g/h) are recommended from multiple transportable carbohydrate sources. Glucose or maltodextrin will have to provide around 60 g/h and Fructose at 30 g/h.