Carbohydrate intake is important for optimal performance during prolonged bouts of moderate- to high-intensity exercise. The primary form of carbohydrate that is typically ingested during and after exercise is glucose. However, when ingesting glucose in large amounts (>1.2 g/min), the predominant intestinal glucose transporter SGLT1 will become saturated, thereby limiting further glucose uptake into the circulation. Fructose, which is another form of carbohydrate, will be primarily absorbed via a different intestinal transport protein (GLUT5) and, when co-ingested with glucose, can further increase total exogenous carbohydrate availability and oxidation rates. Subsequently, it has been shown that ingesting a combination of glucose and fructose can improve exercise performance when compared to equivalent amounts of glucose only. One mechanism by which carbohydrate ingestion during exercise delays fatigue is thought to be the sparing of endogenous (liver and muscle) glycogen stores. We recently showed that the ingestion of relatively large amounts (1.7 g/min) of carbohydrates (glucose or sucrose) during exercise can completely prevent liver, but not muscle glycogen depletion during prolonged exercise. Furthermore, we observed that ingestion of sucrose (which is composed of glucose and fructose) results in fewer gastrointestinal complaints when compared to glucose only. After exercise, it can also be of relevance to ingest carbohydrates for replenishing liver and muscle glycogen stores. Normally, glycogen stores can be fully replenished within 24 h after ingesting a carbohydrate rich diet. However, during some events (e.g. Tour de France) the available recovery period between subsequent exercise bouts is less than 24 h. Under such circumstances it is key to utilize strategies that accelerate muscle and liver glycogen repletion. Fructose co-ingestion has been shown to be particularly relevant as it not only increases total exogenous carbohydrate availability, but is also predominantly metabolized in the liver were it can be stored as liver glycogen. Indeed, we have shown that ingesting sucrose after exercise will potently accelerate liver (but not muscle) glycogen repletion when compared to the ingestion of an equivalent amount of glucose (polymers) only. In addition, sucrose ingestion also results in less gastrointestinal distress when relatively large amounts of carbohydrates (1.5 g/kg/h) are ingested after exercise, when compared to the ingestion of the same amount of carbohydrate in the form of glucose (polymers) only. In conclusion, combining fructose with glucose is beneficial for trained athletes aiming for optimal performance during prolonged moderate- to high-intensity exercise sessions as well as rapid short-term endogenous (liver) glycogen repletion.