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What Is The Optimal Amount of Fructose in a Sports Drink? Fructose has a reputation as a "bad" sugar. However, fructose is a beneficial ingredient in a sports drink because it is absorbed through a different mechanism than other sugars. Thus, sports drinks containing fructose in addition to one or more other sugars produce a higher maximal rate of total carbohydrate absorption than sports drinks containing only one sugar.  Researchers from New Zealand's Massey University recently conducted a study designed to determine the optimal amount of fructose in a sports drink also containing maltodextrin. Ten cyclists rode stationary bikes for two hours at 50 percent of peak power and then completed a series of 10 simulated hill sprints while consuming a sports drink containing either no fructose, low fructose, medium fructose, or high fructose along with maltodextrin. The test was repeated on four occasions so that each cyclist fueled the workout once with each of the four sports drink formulations.  While the highest levels of fructose oxidation occurred with the high-fructose drink, the highest levels of total exogenous carbohydrate oxidation occurred with the medium fructose drink, indicating that beyond a certain concentration, fructose impedes the absorption of maltodextrin. The moderate and high fructose sports drinks were also asociated with reduced fatigue, lower perception of exercise stress, and--surprisingly--less nausea. However, there was no clear correlation between fructose concentration and sprint power output.

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