Cyclists are consuming significantly more carbohydrates during training and races than they did just a few years ago, leading to increased performance and faster race times. This “sugar revolution” is attributed to a greater understanding of how the body absorbs carbohydrates and the development of energy products that are easier to digest.

Previously, cyclists would ingest around 30 grams of carbohydrates per hour. Now, most teams aim for 100-120 grams per hour, with some athletes exceeding 120 grams. This increase is achieved through energy drinks, gels, and chews, requiring cyclists to constantly eat and drink during races.

The key to this increased intake lies in the composition of the energy products. Earlier, pure glucose was used, but now fructose is added in almost equal measure. This combination allows for better absorption of sugar through the intestine, as glucose and fructose are absorbed differently.

This change also necessitates training the stomach and intestines to tolerate the high carbohydrate load. Teams have developed plans to gradually increase carbohydrate intake, pushing the upper limit to build tolerance. While cyclists are already consuming massive amounts of carbohydrates, research continues to explore whether even higher intakes could further enhance performance.