What are carbohydrates?
Carbohydrates are the body's primary energy source during physical activity. When you play football, it is carbohydrates that fuel your sprints, changes of direction, and decisions.
In the body, carbohydrates are broken down into glucose, which is used directly as energy, or stored as glycogen in muscles and the liver. During a match, these stores are rapidly depleted – and when they run out, both speed, precision, and concentration decrease.
The most important types
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Glucose – fast energy used directly by the muscles.
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Fructose – absorbed through a separate channel in the gut and can be combined with glucose for higher total uptake.
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Maltodextrin – a complex carbohydrate (glucose polymer) that provides fast energy, but with lower osmolarity and less risk of stomach problems.
Why this matters in football
Football requires explosive energy in short, repeated intervals. When carbohydrate levels drop, intensity, precision, and decision-making quality are reduced.
That's when you feel heavy in your legs – sprints become shorter, movements slower, and your body reacts half a second too late.
It's not about being out of shape, but about empty fuel.
The right carbohydrate mix replenishes energy in time, so you maintain pressure throughout the match – not just for the first 60 minutes.
Developed based on research. Tested in football.
In 2003, researchers discovered that combinations of carbohydrates could be absorbed faster during exercise. Previously, it was believed that the body could only absorb up to 60 grams of carbohydrates per hour. By combining several sources – such as glucose and fructose – absorption could be significantly increased.
For football players, this means better access to energy during a match, faster recovery between actions – and a lower risk of stomach problems.
The science behind carbohydrates and performance
Glucose is absorbed through the transport protein SGLT1, which quickly becomes saturated with high intake. Fructose, on the other hand, uses GLUT5, a separate uptake system. When both systems are activated simultaneously, both the rate of uptake and energy availability in the muscles increase.
Studies have shown up to 50% higher oxidation rate when glucose and fructose are combined, compared to glucose alone. This formed the basis for today's recommended carbohydrate ratio.
The ratio that works in practice
Most people can tolerate around 90 grams of carbohydrates per hour without stomach problems. The most documented ratio at this intake is 2:1 (glucose/maltodextrin to fructose).
At higher intakes – over 100 grams per hour – research shows that a ratio of 1:0.8 to 1:1 can provide better absorption and less discomfort.
There is no single "perfect" ratio, but an optimal range that is adjusted according to quantity and individual tolerance.
Football physiology demands precision
In football, you don't need continuous energy like when running or cycling. You need fast energy in short, explosive periods, followed by repeated recovery.
Therefore, the carbohydrate ratio and electrolyte balance must be adapted to the physiological demands of football.
KEEP Performance Drink 90 is developed specifically for football, with a ratio that provides:
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Fast absorption and stable energy throughout the match
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Minimal risk of stomach problems
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Hypotonic solution for rapid fluid absorption
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Electrolyte balance adjusted with less sodium and more potassium and magnesium – for better overall health and fluid retention
Examples of practical intake
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80 g/hour: 60 g glucose + 20 g fructose → approx. 3:1 ratio
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90 g/hour: 60 g glucose + 30 g fructose → 2:1 ratio (recommended standard)
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100–110 g/hour: 60 g glucose + 50 g fructose → approx. 1:0.8 ratio
The goal is not to maximize intake, but to optimize it for performance, comfort, and individual needs.