Carbs Drink Mixes - Breaking Down The Different Options
Drowning in carb drink mix options? From high-carb blends and gut-friendly formulas to cutting-edge hydrogel tech, choosing the right one can feel like a science experiment. But don’t stress, we’ve done the hard work for you. Here’s how to decode the labels, ditch the guesswork, and fuel smarter with the mix that matches your body, your training, and your goals.
What are Carbohydrate Drink Mixes?
Carbohydrate drink mixes are specially formulated powders that provide quick, efficient fuel during endurance activities. They contain easily digestible carbohydrates, often combined with electrolytes or protein, to help sustain energy levels over extended periods.
For many endurance athletes, these mixes offer a convenient alternative to solid foods, especially when chewing or carrying snacks isn’t practical. Compared to solids, drink mixes are typically gentler on the stomach and may reduce gastrointestinal (GI) discomfort. However, mixes with high carbohydrate concentrations can delay gastric emptying and actually increase the risk of GI issues (1,2,3,4).
With the right formulation and timing, carb drink mixes can be a game-changer. Let’s explore how to choose the one that’s right for you.
Key Components of Carb Drink Mixes
→ Carbohydrate Sources and Concentration
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Main carb choices include→ Maltodextrin, fructose, dextrose, sucrose OR Highly Branched Cyclic Dextrin (Cluster Dextrin).
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Electrolytes→ Sodium, Potassium, Magnesium and calcium are often added to carb mixes.
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Additional Nutrients→ Caffeine, nootropics, amino acids.
What One is Right for Me?
If you’re leaning toward liquid energy, the next step is to consider how many carbs you’ll need per hour, which types suit you best, any dietary restrictions you have, and of course, your favourite flavours.
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If you are aiming for >90g/carbs per hour, go for a mix that is high in carbs with a 1:0.8 glucose to fructose ratio (🍬: 🍯), uses cyclic dextrin (🌀) or hydrogel technology (💧🧊).
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If you are aiming for <90g /carbs per hour opt for a 2:1 glucose to fructose ratio (🍚🍚:🍎)
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If you have GI issues go for a mix that eliminates fructose and maltodextrin that is made on more natural ingredients (🍃)
Here’s a Guide to Help you Narrow Down your Options:
⚡️High Carb = greater than 45g of carbs per serve
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Carb Drink Mixes With no Added Extras
→ Science In Sport (SIS) Beta Fuel Drink Mix | ⚡️High Carb | 🍬: 🍯 1:0.8
→ Precision Fuel & Hydration PF Carb Only Drink Mix | ⚡️High Carb | 🍚🍚:🍎2:1
→ Styrkr Dual-Carb Energy Drink Mix |⚡️High Carb | ☕️ Caffeine option |🍬: 🍯 1:0.8
→ Science In Sport (SIS) Go Energy Powder |⚡️High Carb | 🍚🍚:🍎2:1
→ Switch Nutrition Carbohydrates
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Carb Drink Mixes with Electrolytes and Extras
→ Maurten Drink Mix 160 | 💧🧊hydrogel technology
→ Maurten Drink Mix 320 |⚡️High Carb | ☕️ Caffeine option | 💧🧊hydrogel technology
→ 226ERS High Fructose Energy Drink Pouch
→ Victus 02 During |⚡️High Carb | 🍚🍚:🍎2:1
→ Pure Sports Nutrition Performance+ Race Fuel Drink |⚡️High Carb | 🌀Cluster Dextrin™
→ High5 Energy Drink Mix Sachet | ☕️ Caffeine option | 🍚🍚:🍎2:1
→ Carbs Fuel Sport Drink Mix Bag |⚡️High Carb | 🍬: 🍯 1:0.8 | 🌀Cluster Dextrin™
→ Bix Hydration Performance Fuel Mix Bag
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Carb Drink Mixes with Some Protein
→ Infinit Nutrition Go Far Drink Mix Bag | ⚡️High Carb
→ Näak Ultra Energy Drink Mix Sachet | ⚡️High Carb | 🍃More natural
→ Tailwind Nutrition Recovery Mix Bag | ☕️ Caffeine option
→ Skratch Labs Sport Vegan Recovery Drink
→ GU Energy Roctane Energy Drink Mix | ⚡️High Carb | ☕️ Caffeine option
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Drink Mixes that are FODMAP Friendly with no Maltodextrin
→ Skratch Labs Sport Hydration Mix – Lemon & Lime, Strawberries, Strawberry Lemonade | ☕️ Caffeine option | 🍃More natural
→ Tailwind Nutrition Endurance Fuel – Naked Unflavored, Lemon, Mandarin Orange, and Berry | 🍃More natural
→ Rawvelo Hydration Drink Mix Powder Sachet- Lemon | 🍃More natural
→ Fixx Nutrition Fuel X Endurance Drink | ☕️ Caffeine option | 🍃More natural
→ PeakFuel Isotonic Sports Drink
Ash Miller
Dietitian and Nutritionist (Masters)
Bachelor of Physical and Health Education
Instagram: @ashthomo_nutrition
Disclaimer:
The content in this blog is for general information only and is not a substitute for professional medical advice, diagnosis, or treatment. Always speak with your doctor or allied health team before changing your diet, exercise, or taking supplements, especially if you have a health condition or take medication. Please use this information as a guide only. Aid Station doesn't take responsibility for individual outcomes.
References
1. Jeukendrup AE, Killer SC. The myths surrounding pre-exercise carbohydrate feeding. Int J Sport Nutr Exerc Metab. 2017;27(3):247–251. doi:10.1123/ijsnem.2016-0311.
2. Grosicki GJ, Langan SP, Bagley JR, et al. Gut check: Unveiling the influence of acute exercise on the gut microbiota. Exp Physiol. 2023;108(12):1466–1480. doi:10.1113/EP091446. PMID: 37702557.
3. Smith, K.A., Pugh, J.N., Duca, F.A. et al. Gastrointestinal pathophysiology during endurance exercise: endocrine, microbiome, and nutritional influences. Eur J Appl Physiol 121, 2657–2674 (2021). https://doi.org/10.1007/s00421-021-04737-x
4. Wiffin A, Smith M, Costa R. Nutritional Strategies and Gastrointestinal Symptoms in Ultra-Endurance Athletes: A Systematic Review. Nutrients. 2023;15(20):4330. doi:10.3390/nu15204330
