Pretty much anyone who’s into endurance exercise realizes the value of carbohydrate energy. But like strength athletes and their protein, there’s always the question of how much and what type produce optimal results. A study published in the journal Medicine and Science in Sports and Exerciseput different amounts of different carbs to the test using 51 cyclists and triathletes.

Trials started out with a 2-hour ride at 95% of capacity and finished up with a 20 km time trial. Subjects were told to post the fastest time possible. Carbohydrate drinks contained equal parts glucose, fructose and maltodextrin. Over 160 minutes of performance, researchers estimated that the optimal rate of consumption was 78 grams for every hour of effort.

True Strength Moment: To help your muscles recover from a cycling event like this one, you might consider ‘stacking’ that carbohydrate performance beverage with powdered protein. The relatively high BCAA concentration found in whey could help minimize the breakdown of muscle tissue during intense exercise.