Here is a great blog post with some solid science: https://firstendurance.com/how-many-carbs-per-hour-should-endurance-athletes-consume/?mc_cid=ba4b2dd82b&mc_eid=d74ef7e52e
Can We Go Beyond 90g of Carbohydrates with Dr. Tim Podlogar - Science of Getting Faster Podcast Ep 5
Nice article. Some good truth there!
I’d posit that it’s pretty solid all around except for three subtle but very important claims, all of which are intended to lead the reader to purchase EFS.
Convenient how no one seems to be capable of purely unbiased and truthful publication while they are associated with a company that sells a powder!
I guess “hey folks, here’s the truth, and by the way, this powder might work about the same as the rest of them” doesn’t sell product.
Erroneous claims here:
- 4:1 gluc:fruc ratio is better than 2:1 or 1:1. This is flatly wrong. 4:1 ratio is only equivalent to 2:1 or 1:1 when fuel rates are <70g/hr.
- Gut training is always essential to exceeding 90g/hr. Also totally wrong. Many folks can do 110-120g/hr with virtually no gut training, if ratios are optimized, effort is steady, and thermal stress is not extreme, or even if it is, so long as they consume adequate sodium & fluid. Can most folks do that? I’m not sure. But I am sure that 90-100g/hr is possible without gut training for the majority of athletes, given non-extreme conditions and good hydration practices.
- Finally, the claim that >60g/hr being troublesome for most folks guts, is just silly. It’s only problematic if you’re under consuming sodium and water by a wide margin, and/or using way too much glucose and way too little fructose. ie. their 4:1 ratio!
What I’m seeing in this article: You’ve got a company (EFS) that produced a product aimed to work as well as possible for folks who haven’t figured out how to consume >60g/hr, because it’s hard to learn how to do it, and there was long-standing dogma that super high carb fueling wasn’t necessary. Now they’re trying to defend and encourage the use of their product, understandably, even while mentioning that higher carb intake rates may be useful.
It’s a very well-written piece which subtly encourages folks to be overly cautious and to try a wrong approach, for high carb fueling. They mix truth and deception amazingly well. I could learn a thing or two!
It’s obfuscation like this article which spurred my wife and I to dev our an app to just tell us what to put in our bottles! I struggled for too long to teach folks how to discern the truth from highly educated folks who truly have expertise in the field, but who also have a horse in the powder-selling race. Hence, our app and youtube channel now exist. And will remain unaffiliate with all sellers of powders, forever.
When people ask me about EFS, I always say: it’s awfully heavy on the glucose proportion. You can do better. And you do better for much much cheaper, since it’s one of the more expensive products on the market.
If you’ve got EFS and want to use it up, use it during your long easy rides when <60g/hr may be more optimal.
The app is running? I never got an email. Congrats and how can we find it?
or
I’m so sorry. I’m sure it was an error on my end. I sent an email out last week to all iOS users. And the week before that for android. If you think that anyone else who signed up for beta testing might have missed it, feel free to direct them here. Or anyone interested, for that matter.
Public beta testing is still live and open and all beta users will end up getting 3 months of use for free. Just tell us what we could do better or what we could build to make you rave about it to your friends. Of course, it clearly hasn’t gone through the “really good coat of polish” stage, so don’t chuckle too heartily at the ugly duckling and inconsistent aesthetics.
ETA:
PS. I did not in any way intend for this to be a hijacking of the TR forum for advertising our app. Please flag and delete this if it’s inappropriate. I was just genuinely sharing that sly marketing and misleading presentation of scientific mechanisms like the article linked prior, was the impetus behind my wife and my decision to move into the app & youtube space, as an afterthought to the discussion of the merits of the article.
I want to tread very respectfully and lightly, given the tremendous work that the TrainerRoad team has put into creating both their software and this truly unique forum for discussion.
What’s the link to your YouTube channel please?
You folks are killing me! You’re going to get me banned and are already making me blush.
Here you go. 
Thank you kindly 
I’m in. Thanks!
Are you the guy from Evoq.bike? If so, I love your YT blogs. 
Yes he is.
thanks! yes, that’s me. hope they are helpful; good luck with the training!
@Dr_Alex_Harrison Your video on Protein needs also highlights where my issues have come from. Unsure why I ended up doing this high carb / low protein and fat diet experiment but it’s now 3 weeks of feeling weak so I’ll be using the protein guidelines suggested.
Great videos on YouTube. Thanks
I’m glad that was helpful for you! It’s a shame that basic recommendations for endurance folks have not been made more plainly clear over the years.
I don’t eat enough protein simply because if 30g is the max in one sitting I couldn’t be bothered eating protein six times a day. 
30g is not the max. Boom!
I don’t think 30g is the max, unless you have a simple and very fast acting proteine mix.
Get a mix of slower proteins and you can go bigger doses.