By Matt Hennies, Registered Dietitian Nutritionist at Beechmont Racquet & Fitness

Whether you are training for the Flying Pig Marathon, a weekend century ride through the Ohio hills, or a grueling three-set tennis match here at the club, how you fuel determines how you finish.
For years, the gold standard in sports nutrition was 60 grams of carbohydrates per hour for any workout over 60 minutes. We now know that’s just the baseline. By understanding how your body processes different sugars, you can unlock significantly more energy and avoid the dreaded “bonk.”

The Science of the “Saturable” Gut

Think of your small intestine like a highway. To get energy to your muscles, carbohydrates must use specific “exit ramps” (transporters) to enter the bloodstream.

1. The Glucose Ramp (SGLT1): This is the main highway. It handles glucose and maltodextrin but gets backed up (saturated) at roughly 60 grams per hour.
2. The Fructose Ramp (GLUT5): This is the express lane. It operates independently of the glucose ramp.

Why 1+1 = More Energy

When you consume only glucose, you hit a hard ceiling at 60g. But when you combine glucose and fructose, you can utilize both ramps simultaneously. This allows many athletes to absorb 90 grams or more of carbohydrate per hour.

The Result: More fuel in your blood, less sitting in your stomach (which reduces “sloshing” and GI distress), and a much later onset of fatigue.

Is High-Carb Fueling Right for Your Workout?

Not every trip to the gym requires a specialized fueling plan. Use this guide based on your training duration at

Matt’s “DIY” Endurance Fuel Recipe

You don’t need expensive imported gels to use this strategy. This homemade mix hits the ideal 1:1 or 2.
1 ratio using pantry staples. It’s perfect for your bottle cage or tennis bag.

• 16–20 oz Water (Sub with Green Tea for a caffeine/antioxidant boost)
• 2 tbsp Table Sugar (Provides a 1:1 ratio of glucose and fructose)
• 1 tbsp Honey (Adds extra fructose and natural enzymes)
• 1 pinch Sea Salt (Critical for replacing sodium lost in sweat)

Nutrition Profile: ~45g Carbohydrates per bottle. Sip one bottle every 45–60 minutes during long efforts.

Train Your Gut Before Race Day
Just like you train your legs at the club, you have to train your gut. If you plan to use a high-carb strategy for a race or tournament, start practicing with smaller amounts during your long training sessions. Your body will actually become more efficient at “opening those exit ramps” over time.

Want a Personalized Performance Plan?
Fueling needs vary wildly based on your sweat rate, body weight, and intensity. As part of our Personal Training department, we have Smart Nutrition at Beechmont Racquet & Fitness, where we can help you dial in your exact nutrition needs to crush your goals.

Click here to book a Nutrition Consultation with our team!