I think there are studies linked above that say 30g per serving or 30g per hour.
Askerās article says 30gr and say itās about 3-7% of energy use - Iād think that if 30gr of MCT is at least around 250cal, and we are talking about 3-7% of energy use, we are considering a longer period than an hour.
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This PDF - that I have no idea of itās basis in science - though it does have pictures of people in white coats so it must be OK, and seems to come from a .edu domain suggests up to 100g a day max.
A maximum daily dose of 50-100 grams has been suggested for improved gastrointestinal tolerance;ā¦ daily dose of MCTs should be increased as tolerated to the maximum daily dose, while equally dividing the dose across all meals.
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Watch about those white coatsā¦
Someone posted some studies about MCT effects showing performance decrease and GI distress compared to 100% CHO when I asked the same question in this thread: https://www.trainerroad.com/forum/t/how-are-people-getting-100g-carbs-in-a-bottle/30328/347?u=lazydog
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For the sake of science, and the good of the Forum, I tried a version of this on Sundayās long ride (~60 miles, 3500 feet elev gain, strong wind, 3:20 ride time, solo). I used 200 grams maltodextrin, 100 grams fructose and 35 grams MCT powder, for roughly 1500 kcal. Heated 500 ml of water in a stove top pot and mixed the ingredients in, then let cool while I did a swim workout. The resultant mixture filled a 750ml to the top (just enough room for 2 ice cubes). I took a second bottle of plain water to chase it with, and decided to take a chug (about 4-5 swallows) every 30 min starting at 30 min mark. It was fairly thick, but not enough to clog the bottle. The tasteā¦I would put it somewhere between cotton candy and liquid Captain Crunch. It was extremely sweet and sometimes difficult to swallow (choked a few times). I used a little over half, so maybe 600ml, probably 800-900 kcal. Chasing it with water was a necessity. I find that Maurten leaves my mouth a little cottony/doesnāt feel like itās hydrating me (fueling, yes; relieving thirst, maybe, but it doesnāt feel like it). This stuff??? 10x worse. I didnāt have any stomach upset, but I canāt picture using this in a race, much less in training. If somebody can come up with a high calorie drink that doesnāt have the sweetness and viscosity of pancake syrup, and is easy on the stomach, Iām game to try. But this recipe: āItās a hard NO for me, Dawgā
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Thanks for putting your gut (and your tongue) on the line in the interests of science.
iirc, GCN were describing this as an ā8 hour bottleā. The sort of thing you would use for a double century ride. Which I guess means you were right about it not being appropriate for training or racing.
definitely could not use that for 8 hours. I didnāt want to finish what I had after 3 hours
Thanks, thatās interesting - you used a much higher ratio of fructose than in the video, and much less MCT. I believe that would make it a lot sweeter.
I tried this. Made 250ml of it, tried on 90min trainer ride. Taste okay, my stomach sooo upset, i havenāt touched MCTs in monthsā¦
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I found it didnāt upset my stomach but itās not palatable enough. Too heavy. Maurten gels it is then.