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Alternatively try experimenting with a homemade drink using a mix of maltodextrin or glucose and fructose.

Hydration drinks are a mix of water and electrolytes (such as sodium and potassium) with little or no added carbohydrate, designed to replace the fluid and salts lost during exercise.

An advanced range of sports drinks, powders, bars and gels containing a blend of carbohydrate in a 2:1 ratio of glucose to fructose with added electrolytes.

Consuming carbohydrate during endurance exercise delays fatigue and boosts performance, but the amount that can actually be delivered to the working muscles is limited by the rate at which it can be absorbed from your digestive tract.

There are many different types of sports drinks – and they serve different purposes.

Here’s a look at the key types on offer and when, and how, they should be used: A blend of carbohydrate, water and electrolytes.Ingesting carbohydrate during exercise also has positive effects on the central nervous system, which can provide an additional mental ‘boost’.During rides lasting over 60 minutes, consuming 30-60g of carbohydrate per hour will delay fatigue and help you sustain an optimum pace.For rides lasting over an hour, try swapping your usual sports drink or gel for a 2:1 product to increase carbohydrate delivery from 60g to 90g per hour – this equates to 1,500ml of a drink, three gels or three bars.Remember, any change in your fuelling strategy should be tried and tested, so don’t make the switch on the day of a competition – work towards titrating your usage upwards from the standard 60g per hour.That’s why we’ve put together this complete guide to sports drinks to answer all of these questions.