Energy Gels

TORQ Gels have been carefully formulated to deliver TORQ’s unique blend of multiple-transportable carbohydrates and electrolytes to the working muscles extremely quickly and efficiently using research-proven 2:1 Maltodextrin:Fructose technology and all 5 key electrolytes*

TORQ Gel forms part of the TORQ Fuelling System, so can be used alongside TORQ’s energy drinks, bars and chews to fuel optimal performances. Please take the time to read about the TORQ Fuelling System by clicking HERE and ensure that you get the most out of this product.

Each TORQ gel provides 30 grams of multiple-transportable carbohydrates (1 TORQ Unit), which is a significantly greater concentration than many brands on the market today featured in larger heavier packages. For optimal performances, our TORQ Fuelling System recommends consuming 2-3 TORQ Units per hour which can be achieved through consuming a variety of fuelling products as illustrated in the table below. Consuming a TORQ Gel is simply one method of ingesting a TORQ Unit.

The higher your perspiration rates, the more TORQ Energy Drink you will need to consume relative to our more concentrated fuelling units – TORQ Gels, TORQ Bars and TORQ Chews. All of our fuelling products are optimised with multiple-transportable carbohydrates, the only difference between them is the texture; Smooth, Soft or Chewy. Again, this interaction between TORQ’s fuelling products is explained fully HERE on our Fuelling System page and the illustration below summarises the concept nicely.

Please also take the time to watch this short video to learn how the TORQ’s fuelling products work together as part of the TORQ Fuelling System:

TORQ Gels are extremely popular with runners and can be used as a single fuel source at 2-3 TORQ Units per hour with hydration being addressed separately. Please watch the video below if you’re a runner and learn how TORQ Gels can be combined with water from feed stations during events or with TORQ Hydration Drink when perspiration rates are particularly high:

You don’t have to be a runner to use TORQ Gels and TORQ Hydration Drink together either. In this article we explain how to seamlessly incorporate TORQ Hydration Drink into the Fuelling System if it’s easier/preferable for you to do so.

TORQ Gels (with Guarana) each contain 89mg of natural caffeine delivered via Guarana Extract. Caffeine has been found to increase alertness, mental agility, muscle function and assist the fat-burning process among other benefits. The 3 flavours of TORQ Gel containing Guarana are Forest Fruits, Banoffee and Caramel Latte.

All TORQ Gels have been carefully formulated to deliver TORQ’s unique blend of multiple-transportable carbohydrates and electrolytes to the working muscles extremely quickly and efficiently using research-proven 2:1 Maltodextrin:Fructose technology and all 5 key electrolytes*

TORQ Gel forms part of the TORQ Fuelling System, so can be used alongside TORQ’s energy drinks, bars and chews to fuel optimal performances. Please take the time to read about the TORQ Fuelling System by clicking HERE and ensure that you get the most out of this product.

Each TORQ gel (whether caffeinated or not) provides 30 grams of multiple-transportable carbohydrates (1 TORQ Unit), which is a significantly greater concentration than many brands on the market today featured in larger heavier packages. For optimal performances, our TORQ Fuelling System recommends consuming 2-3 TORQ Units per hour which can be achieved through consuming a variety of fuelling products as illustrated in the table below. Consuming a TORQ Gel is simply one method of ingesting a TORQ Unit.

The higher your perspiration rates, the more TORQ Energy Drink you will need to consume relative to our more concentrated fuelling units – TORQ Gels, TORQ Bars and TORQ Chews. All of our fuelling products are optimised with multiple-transportable carbohydrates, the only difference between them is the texture; Smooth, Soft or Chewy. Again, this interaction between TORQ’s fuelling products is explained fully HERE on our Fuelling System page and the illustration below summarises the concept nicely.

HIGH LEVELS OF CAFFEINE: Please bear in mind that each TORQ Gel (with Guarana) contains 89mg of caffeine. People have different tolerance levels to caffeine and you will need to work out a caffeine intake strategy based on your individual circumstances. This will involve combining this product with non-caffeinated gels and/or other Fuelling System products.

Please take the time to watch this short video to learn how the TORQ’s fuelling products work together as part of the TORQ Fuelling System:

TORQ Gels are extremely popular with runners and can be used as a single fuel source at 2-3 TORQ Units per hour with hydration being addressed separately. Please watch the video below if you’re a runner and learn how TORQ Gels can be combined with water from feed stations during events or with TORQ Hydration Drink when perspiration rates are particularly high:

You don’t have to be a runner to use TORQ Gels and TORQ Hydration Drink together either. In this article we explain how to seamlessly incorporate TORQ Hydration Drink into the Fuelling System if it’s easier/preferable for you to do so.

Multiple-Transportable Carbohydrates: TORQ Gel utilises a 2:1 blend of glucose-derivatives and fructose founded on a now substantial body of peer-reviewed published research (see References tab). The carbohydrate sources for TORQ Gel come from an extremely low osmolality maize-derived maltodextrin (a long chain glucose derivative) and fructose. This dual-delivery carbohydrate formulation has been proven beyond doubt to supply energy faster than any other combination of carbohydrates or single carbohydrate source formulations. Take a look at the two very short animations below, which demonstrate how 2:1 Glucose-Derivatives:Fructose deliver over 40% more carbohydrate to the blood per hour than single glucose sources (the next best option).

For a comprehensive background to the research into multiple-transportable carbohydrates, visit the TORQ Fuelling System page on this website and look at the tab entitled Why 2:1? Here we thoroughly explain the research and why we have incorporated it into this product and others in the fuelling range.

Hypertonicity: The concentrated high grade, low osmolality maltodextrin used by TORQ pitches TORQ Gel’s tonicity firmly into the hypertonic zone, meaning that the product has been optimised to prioritise fuel delivery over fluid supply. This, in combination with the unique integration of multiple-transportable carbohydrates and its smooth, easy to swallow texture, makes TORQ Gel highly potent and the fastest delivering fuel source on the market today. The TORQ Fuelling System outlines how TORQ Gels should be used in combination with our other fuelling products, so please take the time to read this section of the website.

Hydration Management: TORQ Gel will not satisfy your hydration requirements (no gel on the market will, despite claims made claims by some isotonic gel manufacturers), so it is vital that you use this product in conjunction with TORQ Energy Drink to ensure optimal physical performance. As the TORQ Fuelling System confirms, you may experience high perspiration situations where the intake of TORQ Gel units should be limited in favour of TORQ Energy Drink consumption to address the body’s fluid and electrolyte requirements. On the other hand, in low perspiration environments, TORQ Gel and our other concentrated TORQ Units  such as TORQ Bar and TORQ Chew should represent a more significant proportion of your fuel intake. As long as 2-3 TORQ Units per hour is maintained in every scenario, fuelling will be optimal, you just need to drink more of your fuelling units if perspiration rates are high and less when lower. The infographics and videos in the previous tabs clearly illustrate this concept.

TORQ do produce a hypotonic product, which prioritises fluid delivery over fuel supply and it’s called TORQ Hydration. This product has been designed for situations where perspiration rates are exceptionally high and fuel delivery is less important – for instance, sessions lasting less than 1 hour in a warm environment, like high intensity indoor training. With these kinds of workouts, TORQ Hydration Drink would be a more functional choice over TORQ Energy Drink and certainly over any of our more concentrated fuelling products like TORQ Gel. Read more about TORQ Hydration Drink HERE. By the same token, with the advancement of indoor cycling technology like Zwift and Sufferfest, exercise sessions lasting over an hour in duration are now commonplace. Sessions lasting longer than an hour, whether indoors or outdoors require fuelling as well as hydration, so again the principles of the TORQ Fuelling System will apply.

Electrolytes: TORQ Gel contains Sodium, Chloride, Magnesium, Potassium and Calcium to replace the 5 electrolytes lost through perspiration. These salts maintain homeostasis within the body, allow it to hold onto water and preserve muscle function*

Guarana: Forest Fruits, Banoffee & Caramel Latte flavours only. These gels contain 89mg of natural caffeine delivered via Guarana Extract. Caffeine is a psychological stimulant, so aids mental concentration. The TORQ Fuelling System will allow you to follow an effective fuelling strategy, which will ensure that your muscles and brain will always have the energy they need to deliver the best performances. Caffeine doesn’t provide any extra energy as such, but it does deliver the perception of energy by up-regulating the central nervous system – this is why a coffee can mentally perk you up when you’re feeling a bit sleepy or can’t concentrate. Taking this product occasionally instead of a non-caffeinated fuelling unit can be used as a tool to boost flagging concentration and motivation.

Caffeine is essentially a central nervous system lubricant, so as well as boosting concentration and motivation it can increase muscular power and efficiency as well as mobilising fat as a fuel source, helping to spare glycogen (your carbohydrate reserves). For these reasons, there is a strong argument that caffeine should be consumed routinely during exercise/competition to boost physiological as well as psychological performance.

Finally, many of us consume caffeine containing beverages regularly throughout the average day and missing a cup of tea or coffee at a certain point during the day is often noticeable. In reality, if you’re habitual caffeine consumer, you will have a mild addiction and will actually need it to function normally. There is therefore a strong argument for consuming caffeine whilst exercising simply to maintain homeostasis – why deprive your body of something it needs to feel ‘normal’ just because you’re exercising. This is especially significant on longer training sessions or events where you can’t guarantee access to a cuppa!

Gluten Free & Vegan Formulation: TORQ Gel is a gluten-free fuelling product. The formulation for TORQ Gel is also entirely plant-based, so is suitable for Vegans.

Natural Flavours and No Colours: Under exercise stress, digestion is affected as blood is diverted to the working muscles and any solutes added to a product will raise its osmolality unnecessarily making it harder to digest, so irrespective of the health debate surrounding the consumption of artificial ingredients, during exercise is certainly not the time to take them. Therefore, we only use natural flavours that the body can recognise and break down easily and we don’t use colours (artificial or natural), because they simply don’t need to be in the product.

No Artificial Sweeteners: For the same reasons as highlighted above, we don’t believe in the use of artificial sweeteners like Aspatame, Acsulfame-K, Saccharine and Sucralose. These artificial sweeteners are 100’s of times sweeter than sugar and Aspartame/Acsulfame-K are particularly controversial with regard to long-term health. They offer no performance benefit at all and our stance is the same with these as with colours and preservatives – if they don’t need to be included in our formulations for functional reasons, why include them?

Litter-Free Tip: The tips of gel packs are easy to lose whilst opening and they litter the countryside. Keeping the tip of the gel tube attached to the rest of the packaging ensures that it doesn’t get dropped and makes it easy for you to transport home with the rest of the packaging. A litter-free countryside is very important to us at TORQ. Please take your litter home or dispose of it responsibly. Read about our litter policy by clicking HERE.

The research is clear, fuelling with carbohydrate and ensuring that you consume a Recovery Drink immediately after exercise will not only boost performance and assist in the overall recovery process, but it will also support your immune system, leaving you less vulnerable to infection.

According to research by Gleeson and Bishop (2000) carbohydrate becomes an important fuel for the immune system cells which can increase tenfold during and post exercise when compared with resting conditions. These immune system cells are boosted by the body to help immunity at this vulnerable time and Carbohydrate supports their effectiveness. Also, according to Cupps and Fauci (1982) cortisol, a stress hormone that is linked to immunosuppression, is inhibited by the presence of Carbohydrate.

Ed Burke (2002) dedicates 2 pages of his book ‘Serious Cycling’ to the role that fuelling with carbohydrate during exercise plays in strengthening the immune system. Talking of researcher Dr Nieman, he says:

“Our research shows that sports drinks not only provide carbohydrate energy during exercise, but support the link between sports drinks and less stress on the immune system. Carbohydrate drinks of about 6 to 10% carbohydrate (TORQ Energy Drink is within this range) will not eliminate the stress of cycling, but our research and work of others show they can reduce the increase of several by-products of stress and hard exercise.”

In cooler conditions, when drinking an energy drink is less desirable, as our Fuelling System suggests, carbohydrate can be delivered in more appropriate concentrated forms like our Energy Gels, Energy Bars and Energy Chews.

All of this points to ensuring that you maintain good fuelling practices and that you feed immediately with Carbohydrate immediately after exercise. TORQ Recovery Drink provides this carbohydrate, along with a potent dose of Glutamine, which has also been found to assist and support the immune system following exercise.

If you are interested in learning more, we have created the definitive guide to help you understand what your immune system is, how it works, how to strengthen it and how to fight infection effectively should your immune defences be breached. Click HERE for further information. Also, as a direct result of producing these resources, we have since developed 2 specific Immune System Support products:

Our TORQ dFND product has been developed from a need to offer our customers a simple one-a-day tablet solution to deliver high-potency Vitamin D and Zinc to support the healthy daily functioning of the immune system. For further details or to purchase TORQ dFND, click HERE.

Our TORQ aTAC product provides research-recommended doses of Vitamin C, Glutamine and Echinacea through a mega-dosing protocol inspired by the studies we have referred to within these resources. TORQ aTAC is to be taken at the first signs of cold or flu to reduce the symptoms and severity of illness. For further details or to purchase TORQ aTAC, click HERE.

Nutritional Information for all flavours of TORQ Energy Gel are supplied under this tab.

Caffeinated Flavours

Cola Caffeine

Ingredients: Maltodextrin (43%), Water, Fructose (22%), Guarana Extract (0.9%), Electrolytes (Sodium Chloride, Calcium Lactate, Potassium Chloride, Magnesium Carbonate), Natural Flavouring (0.4%), Acid (Citric Acid), Preservative (Potassium Sorbate).

Allergy Information: No allergens.

No Colours // No Artificial Sweeteners // Natural Flavouring // Wheat-Free // Dairy-Free // Suitable for Vegans // Contains high levels of Caffeine

Caramel Latte

Ingredients: Maltodextrin (Glucose Polymers) (43%), Real Coffee (Water, Decaffeinated Ground Coffee) (34%), Fructose (21%), Guarana Extract (0.9%), Electrolytes (Sodium Chloride, Calcium Lactate, Potassium Chloride, Magnesium Carbonate), Natural Flavouring (0.2%), Preservative (Potassium Sorbate), Acid (Citric Acid).

Allergy Information: No allergens.

No Colours // No Artificial Sweeteners // Natural Flavouring // Wheat-Free // Dairy-Free // Suitable for Vegans // Contains high levels of Caffeine

Banoffee

Ingredients: Maltodextrin (Glucose Polymers) (42%), Water, Fructose (21%), Guarana Extract (0.9%), Electrolytes (Sodium Chloride, Calcium Lactate, Potassium Chloride, Magnesium Carbonate), Natural Flavouring (0.3%), Preservative (Potassium Sorbate), Acid (Citric Acid).

Allergy Information: No allergens.

No Colours // No Artificial Sweeteners // Natural Flavouring // Wheat-Free // Dairy-Free // Suitable for Vegans // Contains high levels of Caffeine

Forest Fruits

Ingredients: Maltodextrin (Glucose Polymers) (42%), Water, Fructose (21%), Guarana Extract (0.9%), Acid (Citric Acid), Electrolytes (Sodium Chloride, Calcium Lactate, Potassium Chloride, Magnesium Carbonate), Natural Flavouring (0.2%), Preservative (Potassium Sorbate).

Allergy Information: No allergens.

No Colours // No Artificial Sweeteners // Natural Flavouring // Wheat-Free // Dairy-Free // Suitable for Vegans // Contains high levels of Caffeine

Non-Caffeinated Flavours

Apple Crumble

Ingredients: Maltodextrin (Glucose Polymers) (43%), Water, Fructose (22%), Electrolytes (Sodium Chloride, Calcium Lactate, Potassium Chloride, Magnesium Carbonate), Acid (Malic Acid), Natural Flavouring (0.3%), Preservative (Potassium Sorbate).

Allergy Information: No allergens.

No Colours // No Artificial Sweeteners // Natural Flavouring // Wheat-Free // Dairy-Free // Suitable for Vegans

Black Cherry Yoghurt

Ingredients: Maltodextrin (Glucose Polymers) (43%), Water, Fructose (21%), Acid (Citric Acid), Electrolytes (Sodium Chloride, Calcium Lactate, Potassium Chloride, Magnesium Carbonate), Natural Flavouring (0.3%), Preservative (Potassium Sorbate).

Allergy Information: No allergens.

No Colours // No Artificial Sweeteners // Natural Flavouring // Wheat-Free // Dairy-Free // Suitable for Vegans

Cherry Bakewell

Ingredients: Maltodextrin (Glucose Polymers) (43%), Water, Fructose (21%), Natural Flavouring (0.5%), Electrolytes (Sodium Chloride, Calcium Lactate, Potassium Chloride, Magnesium Carbonate), Acid (Malic Acid), Preservative (Potassium Sorbate).

Allergy Information: No allergens.

No Colours // No Artificial Sweeteners // Natural Flavouring // Wheat-Free // Dairy-Free // Suitable for Vegans

Lemon Drizzle

Ingredients: Maltodextrin (Glucose Polymers) (43%), Water, Fructose (21%), Natural Flavouring (0.3%), Electrolytes (Sodium Chloride, Calcium Lactate, Potassium Chloride, Magnesium Carbonate), Acid (Citric Acid), Preservative (Potassium Sorbate).

Allergy Information: No allergens.

No Colours // No Artificial Sweeteners // Natural Flavouring // Wheat-Free // Dairy-Free // Suitable for Vegans

Orange & Banana

Ingredients: Maltodextrin (Glucose Polymers) (43%), Water, Fructose (21%), Acid (Citric Acid), Electrolytes (Sodium Chloride, Calcium Lactate, Potassium Chloride, Magnesium Carbonate), Natural Flavouring (0.3%), Preservative (Potassium Sorbate).

Allergy Information: No allergens.

No Colours // No Artificial Sweeteners // Natural Flavouring // Wheat-Free // Dairy-Free // Suitable for Vegans

Raspberry Ripple

Ingredients: Maltodextrin (Glucose Polymers) (43%), Water, Fructose (22%), Electrolytes (Sodium Chloride, Calcium Lactate, Potassium Chloride, Magnesium Carbonate), Acid (Citric Acid), Natural Flavouring (0.2%), Preservative (Potassium Sorbate).

Allergy Information: No allergens.

No Colours // No Artificial Sweeteners // Natural Flavouring // Wheat-Free // Dairy-Free // Suitable for Vegans

Rhubarb & Custard

Ingredients: Maltodextrin (Glucose Polymers) (43%), Water, Fructose (22%), Electrolytes (Sodium Chloride, Calcium Lactate, Potassium Chloride, Magnesium Carbonate), Acid (Citric Acid), Natural Flavouring (0.1%), Preservative (Potassium Sorbate).

Allergy Information: No allergens.

No Colours // No Artificial Sweeteners // Natural Flavouring // Wheat-Free // Dairy-Free // Suitable for Vegans

Strawberry Yoghurt

Ingredients: Maltodextrin (Glucose Polymers) (43%), Water, Fructose (21%), Acid (Citric Acid), Electrolytes (Sodium Chloride, Calcium Lactate, Potassium Chloride, Magnesium Carbonate), Natural Flavouring (0.3%), Preservative (Potassium Sorbate).

Allergy Information: No allergens.

No Colours // No Artificial Sweeteners // Natural Flavouring // Wheat-Free // Dairy-Free // Suitable for Vegans

Naked Flavourless

Ingredients: Maltodextrin (Glucose Polymers) (43%), Water, Fructose (22%), Preservative (Potassium Sorbate), Acid (Citric Acid).

Allergy Information: No allergens.

No Colours // No Artificial Sweeteners // No Flavouring // Wheat-Free // Dairy-Free // Suitable for Vegans

ISO17025 Testing Protocol: TORQ have a randomised testing procedure in place under ISO17025 to provide assurance to our customers that our recipes are free from any contaminants/prohibited substances that could give rise to a positive drug/dope test. It is also possible for you to order tested product supplied with a test certificate by emailing us directly at enquiries@torqfiness.co.uk. For further information, click HERE

TORQ Gel is available in single 45g tubes, Boxes of 15 (15 X 45g) and Boxes of 30 (30 X 45g). Each TORQ Gel contains 30g of carbohydrate.

If you have any questions about this product or any other on this website, please don’t hesitate in contacting us at enquiries@torqfitness.co.uk or on 0344 332 0852.

1. Stellingwerff, T & Cox, GR. (2014)
   Systematic review: Carbohydrate supplementation on exercise performance or capacity of varying durations. Appl Physiol Nutr Metab. 2014 Sep;39(9):998-1011.
2. Wilson. PB., Ingraham, SJ. (2015)
   Glucose-fructose likely improves gastrointestinal comfort and endurance running performance relative to glucose-only. Scand J Med Sci Sports. [Epub ahead of print].
3. Currell, K & Jeukendrup, A.E. (2008)
   Superior endurance performance with ingestion of multiple transportable carbohydrates. Med Sci Sports Exerc. 40(2):275–81.
4. Triplett, D., Doyle, D., Rupp, J., Benardot, D. (2010)
   An isocaloric glucose-fructose beverage’s effect on simulated 100-km cycling performance compared with a glucose-only beverage. Int J Sport Nutr Exerc Metab. 20(2):122–31
5. Tarpey, M.D., Roberts, J.D., Kass, L.S., Tarpey, R.J., Roberts, M.G. (2013)
   The ingestion of protein with a maltodextrin and fructose beverage on substrate utilisation and exercise performance. Appl Physiol Nutr Metab. 38(12):1245–53.
6. Rowlands, D.S., Swift, M., Ros, M., Green, J.G. (2012)
   Composite versus single transportable carbohydrate solution enhances race and laboratory cycling performance. Appl Physiol Nutr Metab. 37(3):425–36.
7. Baur, D.A., Schroer, A.B., Luden, N.D., Womack, C.J., Smyth, S.A., Saunders, M.J. (2014)
   Glucose-fructose enhances performance versus isocaloric, but not moderate, glucose. Med Sci Sports Exerc. 46(9):1778–86.
8. Rowlands, D.S., Thorburn, M.S., Thorp, R.M., Broadbent, S.M., Shi, X. (2008)
   Effect of graded fructose co-ingestion with maltodextrin on exogenous 14C-fructose and 13C-glucose oxidation efficiency and high-intensity cycling performance. J Appl Physiol. 104:1709–19.
9. O’Brien, W.J & Rowlands, D.S. (2011)
   Fructose-maltodextrin ratio in a carbohydrate-electrolyte solution differentially affects exogenous carbohydrate oxidation rate, gut comfort, and performance. Am J Physiol Gastrointest Liver Physiol. 300(1):G181–9.
10. O’Brien, W.J., Stannard, S.R., Clarke, J.A., Rowlands, D.S. (2013)
    Fructose–maltodextrin ratio governs exogenous and other CHO oxidation and performance. Med Sci Sports Exerc. 45(9):1814–24.
11. Rowlands, D.S., Swift, M., Ros, M., Green, J.G. (2012)
    Composite versus single transportable carbohydrate solution enhances race and laboratory cycling performance. Applied Physiology, Nutrition, and Metabolism. 37(3): 425-436.
12. Smith, J.W., Pascoe, D.D., Passe, D., Ruby, B.C., Stewart, L.K., Baker, L.B., et al. (2013)
    Curvilinear dose-response relationship of carbohydrate (0–120 g·h−1) and performance. Med Sci Sports Exerc. 45(2):336–41.
13. Roberts, J.D., Tarpey, M.D., Kass, L.S., Tarpey, R.J., Roberts, M.G. (2014)
    Assessing a commercially available sports drink on exogenous carbohydrate oxidation, fluid delivery and sustained exercise performance. J Int Soc Sports Nutr. 11(1):1–14.
14. Jentjens, R.L., Underwood, K., Achten, J., Currell, K., Mann, C.H., Jeukendrup, A.E. (2006)
    Exogenous carbohydrate oxidation rates are elevated after combined ingestion of glucose and fructose during exercise in the heat. J Appl Physiol. 100(3):807–16.
15. Jeukendrup, A.E & Moseley, L. (2010)
    Multiple transportable carbohydrates enhance gastric emptying and fluid delivery. Scand J Med Sci Sports. 20(1):112–21.
16. Davis, J.M., Burgess, W.A., Slentz, C.A., Bartoli, W.P. (1990)
    Fluid availability of sports drinks differing in carbohydrate type and concentration. Am J Clin Nutr. 51(6):1054–7.
17. Jentjens, R.L., Venables, M.C., Jeukendrup, A.E. (2004)
    Oxidation of exogenous glucose, sucrose, and maltose during prolonged cycling exercise. J Appl Physiol. 96(4):1285–91.
18. Jentjens, R.L., Achten, J., Jeukendrup, A.E. (2004)
    High oxidation rates from combined carbohydrates ingested during exercise. Med Sci Sports Exerc. 36(9):1551–8.
19. Wallis, G.A., Rowlands, D.S., Shaw, C., Jentjens, R.L., Jeukendrup, A.E. (2005)
    Oxidation of combined ingestion of maltodextrins and fructose during exercise. Med Sci Sports Exerc. 37(3):426–32.
20. Jentjens, R.L., Moseley, L., Waring, R.H., Harding, L.K., Jeukendrup, A.E. (2004)
    Oxidation of combined ingestion of glucose and fructose during exercise. J Appl Physiol. 96(4):1277–84.
21. Jentjens, R.L & Jeukendrup, A.E. (2005)
    High rates of exogenous carbohydrate oxidation from a mixture of glucose and fructose ingested during prolonged cycling exercise. Brit J Nutr. 93:485–92.
22. Fuchs, C.J., Gonzalez, J.T., Beelen, M., Cermak, N.M., Smith, F.E., Thelwall, P.E., Taylor, R., Trenell, M.I., Stevenson, E.J., van Loon, L.J. (2016)
    Sucrose ingestion after exhaustive exercise accelerates liver, but not muscle glycogen repletion compared with glucose ingestion in trained athletes. J Appl Physi. [Epub ahead of print].

For reviews see:

Jeukendrup, A.E., 2010. Carbohydrate and exercise performance: the role of multiple transportable carbohydrates. Curr Opin Clin Nutr Metab Care. Jul;13(4):452-7.

Rowlands, D.S., Houltham, S., Musa-Veloso, K., Brown, F., Paulionis, L., Bailey, D., 2015. Fructose-Glucose Composite Carbohydrates and Endurance Performance: Critical Review and Future Perspectives. Sports Med. Nov;45(11):1561-76.

For research linking immunity to carbohydrate ingestion during and post exercise:

Gleeson, M. and Bishop, N.C., 2000. Modification of immune responses to exercise by carbohydrate, glutamine and anti‐oxidant supplements. Immunology and Cell Biology, 78(5), pp.554-561.

Cupps, T.R. and Fauci, A.S., 1982. Corticosteroid‐mediated immunoregulation in man. Immunological reviews, 65(1), pp.133-155.

Burke, E.R., 2002. Serious Cycling. Human Kinetics. pp.154-155.