Four hours into a hard ride, cyclists who fueled with 100 g of carbs per hour lost less power than those who took 60 g. The surprise is that their muscle glycogen ended up about the same. This randomized, double-blind crossover study of 15 trained men points to something beyond glycogen sparing. We break down the numbers, the 1:0.8 glucose:fructose protocol, and how to apply it. We also cover who should skip it and why the small, male-only sample matters.
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