Everyone exercising for longer than 30 minutes will certainly benefit from drinking something during exercise. But with the growing array of sports drinks, sports ‗waters‘ and energy drinks it‘s a confusing choice for most regular exercisers. If you plan to exercise longer than 60 minutes, you may also benefit from additional carbohydrate. But should you take carbohydrates in liquid or solid form? Exactly how much and when? The following section provides the answers to help you fuel on the move. Carbohydrate ingestion during exercise has been shown to improve exercise performance in events lasting 60 min or longer by maintaining high plasma glucose levels and high carbohydrate oxidation rates. From numerous studies, it appears that most of the soluble carbohydrates are oxidized at similar rates (i.e. glucose, maltose, sucrose, glucose polymers and dispersable starch). The exceptions are fructose, galactose and insoluble starch, which are oxidized at slightly slower rates. Interestingly, however, is the finding from one particular study that when 50 g of fructose and 50 g of glucose were ingested together, during exercise, the cumulative amount of carbohydrate oxidized was 21% greater compared with the ingestion of 100 g of glucose. The amount of carbohydrate ingested is important for its contribution to energy expenditure and sparing of liver glycogen. However, the oxidation of exogenous carbohydrate does not exceed 1.0-1.1 g/min, even when much greater quantities are ingested. This observation suggests that the maximum carbohydrate intake during exercise should not exceed 60 g/h. Nowadays, carbohydrate electrolyte drinks and energy bars, which are promoted to give rapid provision of carbohydrate and fluid, are the most common food supplements in endurance sports. Untrained individuals may benefit as much from the carbohydrate fluid supply as trained athletes.