What is the optimal carbohydrate concentration in a sports drink?

The optimal carbohydrate concentration in a sports drink is generally considered to be between 4-8%. This range is effective for enhancing performance during prolonged exercise without causing gastrointestinal discomfort. Carbohydrates serve as a primary fuel source during activity, and achieving the right concentration allows for quick absorption and utilization. A concentration within this range helps in maintaining blood glucose levels and can significantly improve endurance and performance by providing the body with the necessary energy.

Concentrations below this range, such as 1-3% or 2-4%, might not supply enough energy to sustain prolonged exercise, while concentrations above 10-12% can lead to gastrointestinal issues, such as cramping or diarrhea, due to delayed gastric emptying and reduced absorption. Thus, the 4-8% concentration strikes an optimal balance for energy delivery during physical exertion.