Practise the carbohydrate system, not just the ingredient ratio
Seventy-four well-trained male triathletes entered an in-competition randomised trial comparing multiple-transportable carbohydrate with an isocaloric glucose or maltodextrin-only strategy during half-Ironman racing. The mixed-carbohydrate protocol produced a small, uncertain performance benefit and did not materially worsen group gastrointestinal ratings.
The practical lesson is to rehearse a stable hourly intake using the same mix of drink, gels and solids available on race day. Increase intake progressively, measure the complete amount and keep notes on pace, heat, fluid and symptoms. A formulation cannot rescue a dose or delivery plan your gut has not learned to tolerate.
Participants were well-trained men and the estimated effect crossed no benefit, even though the study's decision analysis favoured adoption. Read the dose, confidence interval and product format in the PubMed record.