Review: Torq Endurance Sports Nutrition
New in South Africa, Torq simplifies the on-bike fueling process
Endurance sports nutrition brand Torq is highly regarded in the global cycling community for its effective, research-driven fueling system, that offers a great balance of carbs, electrolytes and taste. It’s an interesting brand this. It’s been around for 26 odd years and they have what I think might be a totally unique approach to fueling. Based on sports science and emerging research, with their collection of gels, bars and energy drinks, they offer a simplified fueling process.
Endurance fueling and the philosophy of Torq
At its core, performance fueling is simple: the more carbohydrate you can comfortably consume per hour, the more fuel your body has to burn – and the faster and longer you can perform. Just as important, is how quickly that fuel is delivered. Faster carbohydrate absorption not only improves energy availability, it also reduces the risk of stomach discomfort, allowing you to sustain higher intake levels. For years now, a wealth of peer-reviewed research has consistently shown that a 2:1 blend of maltodextrin to fructose significantly increases the rate at which carbohydrates enter the bloodstream. It’s a proven mix, and one that apparently underpins the formulation of Torq energy products.
Now if you want to get into the weeds on why the 2:1 ratio works, the answer lies in the body’s use of different intestinal transporters for these two types of carbs. Maltodextrin, which is quickly broken down into glucose, uses the SGLT1 transporter. This transporter becomes saturated at an intake of around 60 grams per hour. On the other hand, Fructose uses a separate transporter, GLUT5. Now, by consuming both types of carbohydrates, your body can utilize both transporters simultaneously, effectively bypassing the 60-grams-per-hour limit of a glucose-only source. This allows you to absorb up to 90 grams of carbohydrates per hour, or even more with “gut training”.
Finally, in addition to the proven multi-source 2:1 carbohydrate ratio, the entire Torq range of gels, bars and energy drinks deliver a uniform 30 grams of carbohydrate per serving. Whether it’s a bar, gel or drink – it’s just 30 grams of carbs. This helps riders (of all levels) be more precise with hitting their ‘carbs-per-hour’ targets, to maximize performance and mitigate stomach issues.
Recommended usage varies
When it comes to on-the-bike fueling, everyone’s requirements will be unique and Torq recognizes this, with the following recommendations. For those new to structured fueling or heading out for low-intensity, sociable sessions, one Torq unit per hour delivers a modest but meaningful performance boost. This one serving of 30g of carbohydrate an hour, can make relaxed rides more enjoyable and leave you feeling less fatigued at the finish.
For riders stepping up the intensity or duration, two Torq units per hour becomes the sweet spot. This is Torq’s default recommendation: a comfortable, easily absorbed level of fueling that noticeably improves endurance. Just like a high-performance engine needs more fuel to deliver more power, riders chasing their best results need to supply their muscles accordingly. For these peak performance sessions or races, three Torq units per hour will provide 90g of carbohydrates.
My impressions
For a couple months now, I’ve used the bars, gels and energy drinks when riding. I also used them for some of my longer strength and conditioning workouts that I do in the gym.
I found the gels gave me a solid and reliable energy boost. My energy definitely levels ramped up — it’s very noticeable. The texture is not too runny or thick, kind of middle of the road, making the gels easy to ingest. There’s plenty of flavours on offer and my favourites were Caramel Latte, Banoffe and the Lemon Drizzle. Cola Caffeine carries 89mg of ‘kick’ and that certainly was enough to get me wired and stomping like Pogi – or at least I thought I was. If you are sensitive to caffeine I’d suggest saving these ones for race days or more loaded sessions.
For rides longer than 60-minutes, I’ll always want something more substantial than a gel, and this is when I used the Torq energy bars. The texture is soft, moist and they are easy to chew, even when I’m working hard. I found they sit comfortably with my stomach and deliver a steady, non-spiky and reliable energy. I thought the ingredients felt clean, purposeful and very natural. They actually look like real food! Something Ouma might have made in her farm kitchen. Also, they aren’t overly sweet.
On easier days and sometimes for a recovery snack I used the Torq Explore Flapjacks. They’re soft and slightly chewy with natural ingredients – and a little fruit. These are on the sweeter side so I wouldn’t recommend them for hard days but rather for an off-the-bike snack or to be used on slower rides or longer outings. I found they are a nice textured alternate to the bars and gels. My favorite flavour is the Organic Banana Cake. So good! This is also the kind of bar that could replace a croissant on a coffee ride – it’s far healthier.
I also used the Torq Energy Drink on a few longer sessions and it’s both easy on the stomach and a reliable fuel source. It mixes easily and tastes clean without being too sweet and it provided a more steady flow of energy as opposed to spikes of fuel. The Lime and Lemon flavour is the money!
Verdict | Of the products I used, I had no stomach issues, energy spikes or dips. I like the fact that Torq has simplified the science behind fueling and made it really easy to calculate carb consumption when on the bike. I’d say it’s an intuitive, effective and legit fueling system. There’s a lot more information on them here: torqza.com //