I think they just eat solid food too.
But does this make a difference for the gut? You always hear carb intake should be in a isotonic solution. If a hypertonic solution is consumed the carbs will need water in the intestine which is withdrawn from the body. You dehydrate. Performance suffers. If this is true solid carb intake will not make a difference. In the intestine you need water for it.
I have this exact question and I don’t know the answer.
If I drink a “perfect” isotonic solution but I have a gel already in my stomach how does this not get messed up?
In my opinion, I think going for the high carbs per hour and drinking to thirst = awesome performance.
I wouldn’t eat less carbs just to make sure what’s in my stomach is isotonic.
I would also try to find the combo of fluid/calories/solid food that doesn’t give me gut distress.
I used corn starch, maple syrup and salt and easily got 100g in my bottle yesterday.
I usually put in a NUUN or Fizz electrolyte tablet to add some flavor and I like it with just one tab and the carbs.
I bought these for carbs in the 5kg package. Same site for fructose. It lasts a Loooooooong time.
I thought 2:1 Glu/Fru offered maximal absorption as Fru has to go through the liver.
I’m surprised to see so many people fueling with highly processed carbs like maltodextrin and fructose powder.
Maple, raw sugar, and honey are essentially sucrose, 1:1. To get 2:1, I’ve been playing around with maple or organic raw sugar and organic brown rice syrup. The brow rice syrup is essentially maltose, which is two glucose molecules. It’s not delicious but seems like the cleanest option.
Health is my goal after all. If you don’t take care of you health, you won’t stay fast for decades. Getting fast is great but staying fast is what I want out of life.
I dunno, but this sort of health issue is discussed quite a bit, and my understanding from all the discussion is… that during exercise it simply doesn’t matter.
There is another thread specifically covering honey etc. too, could be interesting for you?
Is there any benefit to fructose given the fact that it need to be converted to glucose before the body can use it. Why not go full glucose? Organic brown rice syrup seems to be the cleanest source (maltose). Maltodextrin is super processed and seems like garbage that a health conscious person should avoid.
Again, I dunno… but I think you’re conflating on and off bike diet. The consensus seems to be that on the bike you get a leave pass in terms of how the body handles malto etc. and these highly processed ‘foods’ are ideal for fuelling. Off the bike is a whole different story.
There is a stack of threads that touch on these issues already, here’s another one:
Because your body processes different sugars in different ways. The goal is to maximize carb absorption utilizing multiple pathways, rather than just one.
Have you used anything to flavor this? I’d like to add my own lemon or lime flavor to this mix and thinking that maybe just citric acid would be good?
I have a question for fueling my workouts. I bought maltodextrin and during workouts i put my bottle only maltodextrin (40-70 gr depends on the type of workout).
So my question is that;
is it enough for carb during my workout (60 gr maltodextrin per hour for expml)
And will it be any problem using maltodextrin for my workout fueling?
And my last question about dextrose. What can you say about it? Can i use it with maltodextrin? Or should i?
Thanks in advance.
Using just maltodextrin is fine. The only reason to combine malto and fructose is if you’re trying to consume more than 60g carbs per hour. They utilize different absorption mechanisms.
Dextrose, fructose, and glucose are simple sugars. Maltodextrin is a complex sugar. The below articles may help and provide some more detail.
Thanks for useful and quick answer.
As far as i understand, if i am not consuming higher than 60gr malto, so i don’t need to combine maltodextrin with anything else.
I just found out that dextrose is higher in caloris comparing with matodextrin (i am also trying to loose 4-5 kgs also so caloris intensity is also important for me). So i will go with maltodextrin.
Thanks a lot again. I will read the articles you mentioned also and sorry for my English if i did any mistakes.
To your question of is 60 grams enough…
It is very hard for anyone to take on enough calories on the bike to equal the energy spent, given the body’s limitations in carb intake. The best you can do is minimize the deficit and draw down on muscle and liver glycogen.
1 g maltodextrin is roughly 4 calories, so 60 grams maltodextrin = 240 calories.
TrainerRoad provides calorie estimates for each workout, so you can see ahead of time how much fuel you would need to take on to finish “net zero”.
Amber and others often say on the podcast, fully fuel yourself ON the bike, lose weight OFF the bike (in the kitchen).
As you said, it is really hard to take back the cals you burn during workout. I have 320w ftp and i burn a lot more than 400-500 cals per hour. But i consume 60 gr maltodextrin which is 240 cals. So each hour i make deficit actually.
I consume 60 gr carbs but there is still deficit. So should i worry about it? Or can i say i fuel myself enough for workout (60gr carb)? Because i want to loose weight also.
And my the other question is that you say 60gr maltodextrin is ok. What if i try to consume more than 60gr? Lets say 80-90 gr maltodextrin in an hour. What happens?
No real need to worry about it.
See what happens if you consume more mix (went down this thread and most people say that they don’t like the taste, not a real problem vs stomach shutting down, throwing up or getting a code-brown)
60g of maltodextrin is 240kcals, not 400. 1g carb = 4kcals
Thanks and sorry for my maths
What about my question? If i try to consume more than 60gr maltodextrin per an hour, what happens?
For most people it will just sit in your stomach/intestine not being absorbed and potentially causing stomach problems.
Most people can absorb around 60g per hour