1:1 - does it matter how you consume?

Nutrition
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Hi. I’m going to try upping my carb intake in readiness for an event.

I understand the whole 1:1 thing but does it matter how I take onboard - in my case - 90g?

Ie I have gels that are fructose only. If I have 2 of them meaning my fructose is at 40g can I make up the other 50g with my own mix at 5g fructose/45g maltodextrine?

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Hey, @urban_sapceman my advice is not to over think it. Just mix with an approximately similar amount of dextrose & bob’s your uncle. But if you want to match 1:1 down to mg precision I respect your attention to detail.

One thing to think about is this: table sugar (sucrose) is nature’s 1:1 ratio since it’s a disaccharide made up of one part fructose and one part glucose. Once dissolved in water you automagically have a 1:1 solution. No measuring required.

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Thanks for replying.

WOW - I did not know know that about table sugar! I have been spending good money at supplement stores on packets of maltodextrin and fructose!

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Not everyone can stomach 90g hr of table sugar, so test it before you use it in an important situation. My stomach is a lot happier on malto/fructose when going for higher dosages.

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I’ve been testing highly concentrated sugar and water in a soft flask. I like it so far. It’s like gulping maple syrup and I chase it with water.

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Packets! I buy 8 pounds of maltodextrin for cheap on amazon. I mix it with cheap gatorade powder for some taste.

Unless you are at the pointy end of the peloton and training your gut I wouldn’t over think it as Brennus said.

I did my first long gravel event last year and I carried 300grams / 1200 calories of gatorade and maltodextrin in a hydration pack. That is 60 grams per hour for a 5 hour event. Plus I had some bananas and a couple of bars. It was the limit of what my stomach could take and I had plenty of energy during the whole event.

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Btw if anyone wants to read how these ratios came together. One of the best articles out there is still…

Totally agree with all of the above, I tested straight 80g of sugar in a bottle and my stomach said NO thanks. Meanwhile a mix of Malto, Fructose with some lime juice out to 100g? No problem! What the heck stomach?

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Your stomach clearly has refined taste. Mine on the other hand is really happy just guzzling.sugar. I usually add lemon juice to taste. If you take this route, you also have to consider how you take in salt which is usually part of a commercial mix.

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