The Pros and Cons of High Carb Sports Drinks: What You Need to Know
- Megan Robinson
- 1 hour ago
- 3 min read
During endurance training or competitions, many athletes consume carbohydrates (carbs) as a strategy to supply quick energy, prevent fatigue, and avoid muscle glycogen depletion, enabling them to train longer and faster.
Endurance athletes have been experimenting with consuming a whopping 90 grams of carbohydrates per hour during events that span over three hours. Some elite athletes even dare to push the boundaries, consuming up to 120 grams of carbohydrates per hour. But is more always better? What are the potential risks associated with consuming high-carb sports drinks?
High carb sports drinks are considered hypertonic, meaning they have a higher concentration of solutes (mainly carbohydrates) than blood. This makes them an effective option for delivering a large amount of energy quickly—especially when consuming solid foods or traditional sports nutrition products isn't practical during intense training or competition.
For example, products like Maurten 320 contain up to 80 grams of carbohydrates per 500 mL, making them ideal for athletes who struggle to take in the recommended the minimum 30 grams up to 90 grams of carbohydrates per hour from solid sources during endurance events lasting longer than 2 to 3 hours. In such cases, liquid calories can be easier to digest and absorb.
Downsides of Hypertonic Drinks During Endurance Events
Despite their benefits, using only hypertonic sports drinks during long-duration exercise carries some drawbacks:
Dehydration Risk: Because these drinks are more concentrated than your blood, they draw water from your bloodstream into your gut to dilute the contents before absorption. This fluid shift reduces blood volume, which can lead to dehydration and impaired performance.
Gastrointestinal (GI) Issues: The high carbohydrate concentration can also lead to GI discomfort in some athletes, particularly when used without sufficient water or during prolonged efforts.
Best Use
Due to these factors, hypertonic sports drinks are best used:
Pre-exercise or Post-exercise, to provide quick carbs before an endurance training session when unable to eat beforehand, or replenish energy stores after a hard training session.
During high-intensity, short-duration sessions where hydration is less of a concern and energy demands are high.
As a supplement, not a replacement, to other fueling strategies—especially during endurance events where hydration balance is critical.
Example Products:
Maurten: Popular with elite endurance athletes (hydrogel tech, easy on stomach).
Skratch Labs High-Carb Drink Mix: Balanced carb + electrolyte profile.
Tailwind Nutrition: Known for endurance fueling, all-in-one drink.
Things to Look For In a High-Carb Sports Drink:
Carbohydrate Blend: Glucose + fructose blends are usually better absorbed and tolerated than single-carb sources.
Electrolytes: Sodium helps with fluid absorption and cramp prevention. Aim for approximately 300-500 mg sodium per hour.
Osmolality: Lower osmolality drinks (more diluted) are easier on the stomach. Examples of lower osmolality drinks include Skratch Hydration Sport and Tailwind Endurance. Lower carb drinks may be better tolerated if you experience GI issues when drinking high carb sports drinks.
References:
Naderi A, Gobbi N, Ali A, et al. Carbohydrates and Endurance Exercise: A Narrative Review of a Food First Approach. Nutrients. 2023 March 11;15(6):1367. pmc.ncbi.nlm.nih.gov/articles/PMC10054587/
Rowlands DS, Kopetschny BH, and Badenhorst CE. Hydrating Effects of Hypertonic, Isotonic and Hypotonic Sports Drinks and Waters on Central Hydration During Continuous Exercise: A Systematic Meta-Analysis and Perspective. Sports Med. 2022 Feb;52(2):349-375.
Ly NQ, Hamstra-Wright KL, Horswill CA. Post-Exercise Rehydration in Athletes: Effects of Sodium and Carbohydrate in Commercial Hydration Beverages. Nutrients. 2023 Nov 12;15(22):4759.
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