Make SIS BETA fuel yourself just a few pence per bottle

That’s something I’m to try thanks for the recipe.

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I will be trying to make my own Beta Fuel. I enjoy using it for races in 2+ hours, or ones that are exceptionally hard and fast (think criteriums or XCO). Will be doing the math on parts and expense. Will report once I try it in training.

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I just got berry flavoured fructose, rather than add flavour.

Well I did read the chart wrong in the paper ,Training the Gut for Athletes, Asker E. Jeukendrup.
But in this research paper ,Fructose and Sucrose Intake Increase Exogenous Carbohydrate Oxidation during Exercise, Jorn Trommelen, it is sad that glucose uptake or oxidation rates can be up to 72 grams per hour and 36 grams of fructose.
This with sucrose as a bases.

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High 5 have been selling a 2:1 glucose:fructose energy drink (with caffeine) for quite some time, before SIS, tastes good too. Not too sweet.

High 5

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Yes, I’d got a little confused. It’s the isotonic nature of the drink that SIS are promoting as it’s USP over the others (including Maurten), not the strength, which various companies match.

dont forget electrolytes!!!

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I haven’t. I use about 0.5 grams of salt per bottle of 500 mill. But thanks for the reminder. I only started doing it a few days ago.

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I’m interested in this as well, how to add a bit of magnesium, potassium, and others to round out the drink/gels?

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I keep it simple by using Maple Syrup

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Table sugar is 1 molecule of fructose and 1 molecule of glucose. So I don’t understand why we need anything more than table sugar mixed with water. If anyone can explain I’d appreciate, otherwise can save some money for sure :slight_smile:

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I’m guessing the lemonade is to make it more palatable right? Table sugar is the exact same thing 50:50 glucose fructose molecules.

Yes, I’ve been experimenting a bit with just making a higher concentration High5 energy drink and using it instead of gels. So far no issues, but haven’t tried to push carb limits with it.

Super helpful. If I can’t get the Gatorade powder here but can buy the bottles from 711 approx how to I make up one bottle for a race? Seems like you need three bottles.

Would 60g of table sugar and 30g of the melodextrin powder work with a salt tablet chucked in?

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I have this question too…

Actually, I think I’m good on the carb part but a bit confused about optimal electrolytes and where/how to get them. What are you guys using?

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This is a great thread, thank you for both starting it and all who have contributed.
I now have my ingredients (tapioca maltodextrin and gatorade powder).
I am going to mix 54g of gatorade (assuming it is 50:50 glucose:fructose) with 26g of maltodextrin to get the 80g of carbs the Maurten 320 and SIS beta fuel have in it.

What I am wondering though, is can I mix this in a diluted concentration for my 45-90 min rides where I don’t need the 80g per hour, but still would like some carbs (just to help with ride a bit maybe and also to help with the post ride recovery)?
I do most of my riding fasted as I ride first thing in the morning before I have coffee or anything.

I was thinking maybe mix 20g (of the above mixture) per 500ml?
Assuming I mixed everything well and thoroughly this would be giving me approximately 7g of fructose and 14g of glucose.

Thank you for any comments and feedback.

I’ve been making my own carb mix at a 2:1 ratio (Dextrose/ Maltodextrin 50-50 mix: Fructose). Next batch order I was going to order enough to go for 1:1 mix, as discussed many times at this stage on the podcast.

Is there something I missing that I couldn’t just use table sugar (or caster sugar to dissolve better) which is sucrose, which is 1:1 glucose: fructose already?

This is essentially the formula I use. 2 parts sports drink mix, 1 part maltodextrin for long rides and races. Half or two-thirds strength for shorter workouts. Cost is about $30 every two months - much better than $1/serving for Beta Fuel or Maurten!

I find the lower concentration helps reduce RPE during work sessions, even if it’s not physiologiccally required to get me through the session.

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What are the ratios (i.e. recipe) using normal measuring utensils (i.e. tablespoons, teaspoons, etc) for, say, 24 oz of water?

Same I’m a little confused on what they’re using per bottle. It’s simple I’m sure but I’m lost lol.