Supplement analysis backed by scientific evidence · PT

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Moderate evidencePhysical performance

Endurance Formulas

Carbohydrate-plus-electrolyte drink mixes for long efforts. The carbohydrate component is well supported; the electrolytes matter mainly for fluid replacement in long, hot sessions rather than for performance directly.

Evidence last reviewed: August 2026

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What the science says

  • Carbohydrate during prolonged exercise Strong evidence

    A meta-analysis of controlled trials found carbohydrate ingestion during endurance exercise improves performance in adults. This is the core reason these formulas work.

  • Glucose plus fructose blends Moderate evidence

    A randomized controlled trial in long-distance triathlon found a performance advantage for multiple-transportable carbohydrate (glucose plus fructose) over glucose alone at high intake rates. The advantage appears mainly at intakes above roughly 60 g/hour in events lasting several hours.

  • Electrolytes and rehydration Moderate evidence

    A systematic review of oral rehydration beverages for exercise-associated dehydration found carbohydrate-electrolyte solutions effective for restoring fluid balance. The evidence supports hydration outcomes more clearly than direct performance gains from the electrolytes themselves.

Dosage & safety

Studied doseMix to deliver 30–60 g carbohydrate per hour (up to 90 g/hour with glucose:fructose blends for events over 2.5 hours), with roughly 300–700 mg of sodium per litre. Match fluid volume to sweat rate rather than to a fixed schedule.
SafetySafe for healthy athletes. Overconcentrated mixes cause gastrointestinal distress; drinking far beyond thirst risks exercise-associated hyponatraemia, which electrolyte content alone does not prevent. Sugar load is relevant for people with diabetes, and frequent sipping is erosive to teeth.

Scientific references

Where to buy

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