Over the last few weeks/months of podcasts, the crew has been talking about training their gut to take on 100, 120, or even 140g of carbohydrate (1:1 glucose:fructose) per hour. They’ve also said they prefer it all in drink form. How does this add up? Maurten and Beta Fuel us a 2:1 ratio, so you cou…

Yes. Absolutely. For more info check out these related threads over on slowtwitch. https://forum.slowtwitch.com/forum/?post=last-7417228#first https://forum.slowtwitch.com/forum/?post=last-7444621#first The TLDR of all my comments over there is: Performance enhancement happens for anything ov…

Bingo! Multiple transportable sugars is key. Newer research pretty clearly indicates we can go a lot higher than the old dogma of 60/30/90 (60 glucose, 30 fructose, 90 total). Please let those numbers die! Here’s 3 awesome sources that say so. (PDFs attached, I think… I’m new to this specific f…

[image] JayD: If sucrose (i.e. table sugar) gets easily broken down into glucose and fructose in the gut then that would be a one to one ratio and we wouldn’t ever have to have any of these discussions! Table sugar is the most easily available sugar to all of us we could simply add it to water. …

Thanks for the links. So for workouts < 1hr, the carbs are not adding much to fuel, because we should have enough stored. But it could help with lowering RPE. So fructose could still help for shorter workouts even if the energy from it only comes after an hour. I also like to add some citric acid …

[image] mrpedro: Regarding how maltodextrin gets processed in the stomach, first it is cut into glucose before it ultimately gets absorbed. Does that mean you still need to take as much water per gram of maltodextrin as you do for glucose? Water needs are actually more predicated on energy de…

[image] Captain_Doughnutman: Is there science to show this? Question isn’t a condemnation, I’m genuinely interested as I consume ‘sugar water’ on the bike. Thanks! Absolutely. Happy to clarify. 100g sucrose = 292 mOsmol/L 50g fructose = 277.5 mOsmol/L 50g maltodextrin with average stran…

There is no need to keep concentration as low as the oft-cited 6-8%, or even 10-12%. With some practice lots of folks tend to handle 12-18% just fine, especially in colder weather where hydration is less likely to become compromised. 120g/hr could be consumed with 750mL + 1000mg sodium via Sodium …

Is citric acid the same thing as sodium citrate? I can buy citric acid at my local supermarket. [image] Citric acid Citric acid is an organic compound with the chemical formula HOC(CO2H)(CH2CO2H)2. It is a colorless weak organic acid. It occurs naturally in citrus fruits. In biochemistry,…

No, unfortunately. Sodium citrate replaces three hydrogens on the three hydroxyl groups of citric acid with sodium molecules. Once dissolved sodium citrate turns into 3 x Na+ and 1x citrate ion. Once dissolved citric acid only has hydrogen ions to donate. Okay for sweetness-reduction. Useless …

How are people getting 100g+ carbs in a bottle?

Nutrition

Captain_Doughnutman February 7, 2021, 1:01am 203

Is there science to show this?

Question isn’t a condemnation, I’m genuinely interested as I consume ‘sugar water’ on the bike.

Thanks!

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How are people getting 100g+ carbs in a bottle?

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