How Carbohydrate Ratios Transformed Endurance Nutrition
For decades, endurance athletes struggled to fuel effectively—too little and they bonked, too much and they suffered GI distress. The development of advanced fueling strategies has changed the game, allowing athletes to absorb more carbohydrates without overloading the gut.
The two leading carbohydrate fueling ratios today are:
1️⃣ 2:1 Ratio – The original breakthrough, allowing up to 90g of carbohydrates per hour by combining different absorption pathways.
2️⃣ 1.0.8 Ratio – A newer alternative designed to push the limits of absorption even further while maintaining gut comfort.
Which one is right for you? Let’s dive into the science, benefits, and key considerations for choosing the best fueling strategy.
The Science Behind Carbohydrate Absorption
Carbohydrates are the primary fuel source for endurance sports, but the body has a limit to how much it can absorb per hour. This is where multiple carbohydrate sources come into play, allowing athletes to fuel more efficiently while minimizing GI distress.
The key to maximizing carbohydrate intake lies in how our body absorbs different types of carbohydrates. When two transport systems are used simultaneously, athletes can absorb more fuel and sustain performance for longer.
Fueling Strategies: 2:1 vs. 1.0.8 – What’s the Difference?
🔹 2:1 Carbohydrate Ratio (Proven, Reliable, Endurance-Optimized)
- Uses two distinct energy pathways, allowing for up to 90g of carbs per hour.
- Proven across multiple sports, from cycling and marathons to triathlons and ultra-endurance events.
- Helps prevent gut overload by reducing carbohydrate saturation in one single transport system.
🔹 1.0.8 Carbohydrate Ratio (Next-Generation Fueling for Ultra-High Carb Intake)
- A more recent development that fine-tunes absorption for rapid energy availability.
- Designed for elite endurance athletes who need to push the limits of fueling intake beyond the 90g/hour threshold.
- Still undergoing real-world testing, with promising early results.
So, which is better? It depends on your body, race demands, and gut training. While 2:1 is widely validated, the 1.0.8 method is emerging as a strong alternative for those seeking even higher carb intake.
Beyond the Ratio – What Matters in a Good Fueling Product?
Whether you choose 2:1 or 1.0.8, the fueling strategy is just one part of the equation. What else matters in endurance nutrition?
✔️ Anti-Doping Tested Products
For serious athletes, clean sport is non-negotiable. Always choose fueling products that are third-party tested for banned substances to comply with WADA regulations and competition standards.
✔️ Sodium for Effective Energy Transport
Sodium isn’t just about hydration—it helps transport energy from the intestines into the bloodstream, ensuring that the fuel you consume is actually utilized. A well-balanced endurance fuel should include 200mg+ sodium per servingfor optimal performance.
✔️ Minimal Ingredients, Minimal Acidity
The best fueling products prioritize digestibility, meaning:
- Low acidity to prevent stomach irritation.
- No unnecessary fillers or artificial additives.
- A pH-neutral formulation for easy absorption and stomach comfort.
The Final Takeaway: Smarter Fueling for Stronger Performance
Fueling science continues to evolve, but the fundamentals remain the same—give your body what it can absorb, in the right amounts, and in a clean, efficient format.
Whether you stick with the proven 2:1 strategy or experiment with the new 1.0.8 ratio, always prioritize:
✅ Science-backed formulations
✅ Anti-doping tested products
✅ Sodium-enhanced fuel for energy transport
✅ Minimal acidity and simple ingredients for gut comfort