Why the 2:1 Glucose-to-Fructose Ratio is Key for Faster Recovery

Why the 2:1 Glucose-to-Fructose Ratio Matters for Recovery

When it comes to sports recovery, fuelling your body right is essential. Carbohydrates often get overlooked, but the right balance can make all the difference. Enter the 2:1 glucose-to-fructose ratio — a proven formula to boost recovery and performance.

What is the 2:1 Ratio?

It’s simply two parts glucose to one part fructose. Glucose is absorbed fast for quick energy, while fructose takes a different route, allowing your body to process more carbs overall. Together, they work smarter than glucose alone.

Why it Works

• Faster absorption – Using two transport systems doubles the rate at which carbs are absorbed.
• Better glycogen replenishment – Refuels muscles more effectively, so you’re ready for your next session.
• Steady energy – Less chance of sugar spikes and crashes compared to glucose-only recovery.
• Gentle on the stomach – Reduces bloating and GI discomfort often linked with carb-heavy drinks.
• Improved endurance – Keeps glycogen topped up for better stamina in future workouts.

How to Use It

Adding the right carbs post-workout means quicker recovery and stronger performance next time. That’s why we built the Crux Nutrition Recover Gel with a 2:1 glucose-to-fructose ratio, plus 15g of collagen protein for joint, tendon, and muscle health.

The Takeaway

The 2:1 ratio isn’t just science — it’s a practical way to recover faster, train harder, and perform better. Whether you’re running, climbing, cycling, or pushing limits in the gym, fuelling with the right carb blend sets you up for success.