You’ve probably seen them before: eating contests. From hotdogs to deep-fried snacks – the goal is to eat as much as possible in as little time as possible. The current world record? 83 hotdogs in 10 minutes. Impressive? Absolutely. Comfortable? Not at all. And let’s be real: there’s no way the body absorbs all the nutrients from those 83 hotdogs.
So, what does this have to do with sports nutrition? More than you might think. Because the same principle applies to energy gels, bars, and drinks: what you consume isn’t necessarily what your body absorbs or uses. And that’s where things often go wrong when it comes to high carbohydrate intake.
There are two barriers between intake and usable energy. Before the carbohydrates in your sports nutrition can be used as energy by your muscles, they need to pass through two key steps.
1. Absorption in the gut
In the small intestine, carbohydrates are broken down into individual molecules – glucose and fructose – and absorbed into the bloodstream through two separate transporters. Think of them as revolving doors, each with a maximum speed. Science shows that these transporters can absorb a total of 90 to 120 grams of carbohydrates per hour. Go beyond that, and carbs can linger in the gut, which may cause gastrointestinal discomfort.
But here’s the catch: not everyone can hit that 120g/hr mark. Each body is different. The good news? This process is trainable. If you regularly train your gut using products with the right glucose-to-fructose ratio, your absorption capacity increases over time. If you skip this kind of training, you'll absorb significantly less – and unused carbs can stay behind in your gut.
👉 Want to know how to train your gut? Read more here.
2. Burning those carbs in the muscle
Once carbohydrates enter the bloodstream, they’re transported via the liver to the muscles. During intense exercise, they’re used immediately as fuel – if your body can keep up.
Research shows that carb oxidation is rarely 100% efficient. The higher your hourly intake, the harder it becomes for the body to burn it all effectively. And here too, there’s wide individual variation. Some athletes can burn up to 120 grams per hour, while others max out at 85 grams with the same intake.
The exact reason for these differences? Still unclear. But the evidence strongly suggests that, once again, training plays a key role.
In summary:
- Intake ≠ absorption. Not all the carbs you consume are absorbed or used by your body.
- Product choice matters. Go for the right glucose-fructose ratio to optimize absorption.
- Train your system. Consistent training helps improve both gut absorption and fuel utilization.
Your body can do more than you think – but only if you help it work smarter with the fuel you give it. That’s where targeted sports nutrition makes the difference. It’s not just about consuming energy, but about making sure your body can actually use it.
