Glucose vs. fructose (sucrose is a glucose molecule and a fructose molecule bonded together). I don’t think glycemic index comes into it too much, the issues are balancing
- How quickly the carbs you eat really gets digested (fat, fiber, etc. come into play here)
- How much glucose you can handle per hour (typically around 60g)
- How much fructose you can handle per hour (usually no more than 30g)
- How much carbohydrate you’re trying to pack in (8-10g/kg bodyweight for a two day carb load… but there are other protocols)
But that discussion might belong best over at