EFS Hydration Drink Comparison

EFS Hydration Drink by First Endurance compared to e-Fuel. The primary differences are that EFS is more than 60% sugar versus e-Fuel that uses complex carbohydrates that allow for more energy uptake (read complex carbs below). EFS is also missing fructose that has further advantages (read sugar below). Many people have stomach issues related to stevia that is used in EFS, e-Fuel on the other hand uses no artificial flavors, colors, sweeteners or sugar substitutes for this very reason. There are several more difference, read on for a complete comparison: 

complex carbs (8 oz)

e-Fuel

14 g

EFS

5 g

By far the biggest difference between e-Fuel and First Endurance EFS Hydration Drink is that e-Fuel uses significantly more complex carbohydrates. This is critical because your body can uptake more energy when you use complex carbs instead of simple sugars.

This isn’t something we’ve invented, it’s proven science. Here’s how it works:

The carbs/energy in a sports drink are transported into your cellular system through osmosis. If you recall learning about osmosis in science class, it’s the way a fluid crosses a membrane. In order for the fluid to cross, it has to be an equal or lower concentration than the fluid on the other side of the membrane. In this case you’re trying to get the sports drink across your cellular membrane so you can use the energy. Ideally you want the drink to be isotonic, which means it’s the same concentration as your cellular fluids. At this point the drink can be rapidly absorbed and carry the carbs and electrolytes along with it via osmosis.

What’s interesting is that the concentration of a fluid (also called the osmolality) is largely dependent on the NUMBER of particles in the fluid, and less dependent on the size of the particles. Complex carbs by definition have a larger molecular structure than simple sugars, basically they have more glucose molecules stuck together. But remember, it’s the number of particles, not the size that matters most. What that means is that at the point of absorption (isotonic), a fluid with complex carbs can transport nearly twice as much energy into the cellular system compared to one with simple sugars.

Many drinks (including e-Fuel) use at least some maltodextrin for this reason. Maltodextrin is a complex carbohydrate with an extremely large molecular structure. Where e-Fuel sets itself apart from other products is that we use much more complex carb and less sugar. This allows you to get more energy when you use e-Fuel compared to our competitors. If you’re doing any type of endurance sport, then maximizing energy uptake should be important to you.

carb sources

e-Fuel

Maltodextrin
Fructose

EFS

Sugar
Maltodextrin
Dextrose

The sugar and dextrose in EFS are both simple sugars that we don’t think should be in your sports drink. 

Maltodextrin is a long chain complex carbohydrate. As we explained in the complex carb discussion, the advantages of complex carbs are significant.

Fructose is also a sugar, but it’s very different than all other forms of sugar and we use it in all of our products for a very good reason.

Fructose sometimes gets a bad rap for endurance athletes because it is thought to cause stomach and GI discomfort. Like anything else, if you take too much fructose it can be a problem. But if you use it properly it can actually significantly improve performance … without stomach issues. Here’s why:

Most of the energy that we use during endurance sports comes from consumed carbohydrates that are converted into glycogen and stored in our muscles. Glycogen can then be quickly broken down into glucose and used to fuel the muscles. The liver also stores glycogen which has been converted from fructose and serves as an additional “fuel tank” to power your muscles.

Here’s where it gets interesting …

The main route for glucose absorption from the gut is through a transporter called SGLT1 – a protein that acts like a door, helping glucose go from the gut to the bloodstream. SGLT1 has a maximum capacity and can only transport around one gram of glucose per minute (240 calories/hour). Fructose, however, is absorbed with a different transporter, called GLUT5. By using both transporters you can increase the amount of carbohydrate the body can use during exercise up to approximately 300 calories/hour.

GLUT5’s sole job in life is to transport fructose, so if you’re not consuming fructose then you’re not using the GLUT5 transporter … it’s like having an additional fuel line and not using it, why would you do that? In addition, your secondary fuel tank (your liver) will be under utilized as well.

The rapid absorption of fructose mixtures and special handling of fructose in the liver are the two main reasons that fructose can also also help to speed up recovery after exercise. A recent study found that when athletes drank sports drinks containing both fructose and complex carbohydrates after exercise, they accelerated the recovery of their liver glycogen stores. It almost doubled this rate of recovery compared with drinks that didn’t have fructose, when the same total amount of carbohydrate was consumed.

Bottom line … if you want to “be your best”, incorporate some fructose into your training and competition nutrition program.

sugar

e-Fuel

29%

EFS

62%

The fact that sugar is the first ingredient in EFS sums up the difference between e-Fuel and EFS.  If you’re doing any kind of endurance event then you will perform better using complex carbohydrates instead of simple sugars. See our complex carb discussion for more details.

stevia

e-Fuel

none

EFS

yes

e-Fuel is all natural with no artificial flavors, colors, sweeteners or sugar substitutes. It’s just clean energy!

EFS uses Stevia.

According to WebMD: Stevia and chemicals contained in Stevia, including stevioside and rebaudioside A, can cause bloating or nausea. Other people have reported feelings of dizziness, muscle pain, and numbness. Using ingredients that cause stomach distress is the last thing that an athlete would want to deal with, so none of these ingredients are found in e-Fuel.

sodium

e-Fuel

150 mg

EFS

200 mg

In developing e-Fuel we relied heavily on the decades of independent research performed by the American College of Sports Medicine. They are a non-profit with no “skin in the game”, they just try to figure out how to make athletes better, stronger and faster. Electrolyte replacement is an area that they have studied extensively, and e-Fuel’s electrolyte levels are designed to meet their recommendations.

potassium

e-Fuel

60 mg

EFS

100 mg

Potassium is the other electrolyte that is important to replace during your training and competition, along with sodium. The level of potassium in e-Fuel is designed to meet the American College of Sports Medicine’s recommendation for replacement during athletic activity.

antioxidants

e-Fuel

vitamin C 60%
vitamin E 60%

EFS

none

Antioxidant vitamins C and E help protect against tissue damage, reduce soreness and aid in the recovery process.

EFS does not provide these antioxidants.

citrates

e-Fuel

Sodium Citrate, Potassium
Citrate and Citric Acid

EFS

Citric Acid

Citrates assist in the carbohydrate to energy conversion process as well as slow the build up of lactic acid in your muscles.

food vs. supplement

e-Fuel

food grade

EFS

supplement

When reading the EFS Electrolyte Drink label you will notice that it lists “Supplement Facts” instead of the “Nutrition Facts” that you are accustom to seeing on food and drink labels. e-Fuel is labeled with “Nutrition Facts” as are all of our products. This is an important distinction that you should understand before selecting your sports drink. Read this article for an explanation

NOTE: All First Endurance EFS Hydration Drink nutrition values shown are for Orange Splash flavor as of April 2021, other flavors may vary. e-Fuel nutrition values are the same for all flavors, read why