How to read an endurance drink label: the 5 numbers to look at

Sports nutrition packaging is full of promises: sustained energy, advanced formula, optimal absorption. Useful information, however, is found in the nutrition facts table and the ingredient list. Five numbers are enough to judge an endurance drink in two minutes.

1. Carbohydrates per serving

This is the most important number, and the one that varies the most: from 15 g to over 80 g depending on the product. Also, check what a serving size corresponds to. Some brands show a small serving size to appear light, others a large serving size to appear generous.

Compare this number to your hourly target: 30 to 60 g per hour for an effort of 75 minutes to 2.5 hours, and 60 to 90 g per hour beyond that. If you have to drink three servings an hour to reach that, the product isn't designed for it.

2. Carbohydrate type

Look at the ingredient list, not just the total.

• A single source of glucose (maltodextrin or dextrose alone) caps out at around 60 g absorbed per hour.
• Glucose and fructose together allow for higher intake, ideally in a ratio close to 2:1.
• The nature of the glucose also counts: simple sugars, maltodextrin, or highly branched cyclic dextrin (HBCD) do not have the same effect on the drink's concentration. We explain this in HBCD or maltodextrin.

On a Canadian label, the "Sugars" line shows you the portion of simple sugars in the total carbohydrates.

3. Sodium

Look for the "Sodium" line in milligrams, not the word "electrolytes" on the front of the bag. Sodium is by far the mineral you lose the most of in sweat. For a long effort, a drink that provides 300 to 600 mg of sodium per hour covers most people's needs. Under 150 mg per serving, plan for a supplement.

4. Recommended dilution

How much water do you mix one serving into? Divide the carbohydrates by the volume to get the concentration.

• 30 g in 500 ml (6%): very easy to digest, ideal in hot weather.
• 60 g in 500 ml (12%): concentrated, to be reserved for formulas designed for this and tested during training.

5. Price per gram of carbohydrates

This number isn't on the label, but it can be calculated in ten seconds: price ÷ (servings × carbohydrates per serving). It is the only way to compare a 10-serving bag to a 25-serving one. Our comparison shows differences from 5.3¢ to over 18¢ per gram.

What inflates the price without helping you in a race

• "Proprietary blends" that don't give the amount of each ingredient. Without the dose, it's impossible to judge.
• Low-dose amino acids (BCAA), often added as a sales point.
• Long lists of vitamins. They have no effect during an effort of a few hours.
• Food dyes. They only change the color of your water bottle.

Caffeine is a separate case: it has a real effect, but you need to know the dose per serving so you don't accumulate too much during a long event.

Example with our own label

Let's apply the grid to the ELIXYR Endurance Fuel:

• Carbohydrates: 30 g per serving (120 calories).
• Type: HBCD and fructose, glucose:fructose ratio of 2:1.
• Sodium: 340 mg per serving.
• Dilution: one serving in a 500 ml bottle gives 6%; two servings, 12%.
• Price: $39.99 for 25 servings, or 5.3¢ per gram of carbohydrates.

Do the same exercise with the product you are already using. If one of the five numbers is impossible to find, that is information in itself.