I’m interested in this as well, how to add a bit of magnesium, potassium, and others to round out the drink/gels?
I keep it simple by using Maple Syrup
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
I’m guessing the lemonade is to make it more palatable right? Table sugar is the exact same thing 50:50 glucose fructose molecules.
The ratio that body can absorb in an hour up to 90g is not 1:1. It is 2:1. So table sugar mixed to 90g and consumed at that rate hour after hour is going to lead to gastric distress
Here is how I made an easy cheap 90g glucose:fructose mix from two easily obtainable premade items. You can probably get them for a bit cheaper or comparable items. I get the gatorade powder from my local grocery store for ~$5/container but the pricing is similar from amazon
This basically a mixture of table sugar(50:50 glucose:fructose), dextrose(glucose), electrolytes, and flavoring.
I assume for simplicity that its essentially 50:50 glucose:fructose by weight since I don’t know the exact composition so for 90g, i’ll need 30g of fructose or 60g of gatorade mix, which is about 3x the recommended dosage from gatorade. 23g/12 fl oz(350ml) or ~60g/22floz(650ml normal bottle size)
To make up the remaining glucose, you could buy glucose powder or maltodextrin powder. I chose maltodextrin powder as I know it will not be sweet and it will keep the overall osmolality of the solution down. I use this one because its pretty cheap/g and its in a nice container for storage and of known origin and dissolves relatively well. Its corn based and some prefer rice based tapioca maltodextrin or even cheaper from a local brewery supply store in bulk or a health food store
I used a scale I tared and an old SIS container to mix in at a 2:1 ratio, 200g gatorade:100g maltodextrin
Did some back of the napkin math to calculate grams of carbs and mg of electrolytes
Since I didn’t know the ratio of sodium chloride(NaCl) to sodium citrate(C6H5O7Na3) or potassium phosphate, I couldn’t determine the chloride and citrate ion concentrations to compare to SIS but its in the right ballpark
So for ~$25 you can make ~25 bottles of 90g fake maurten/betafuel or ~$1/bottle with lots of maltodextrin remaining, or for ~$40 50 bottles, or $0.80/bottle, or 1/4-1/3 the cost of beta fuel.
In terms of flavor/sweetness I find it pretty palatable mixed at this concentration and comparable to the SIS GO powder due to its use of artificial sweeteners, and its easy enough to dissolve in a bottle with vigorous shaking. Bonus, you can also just mix 60g of maltodextrin in a bottle for an almost flavorless carb bottle for training when you don’t need the electrolytes or going on a short ride for ~$0.10/bottle.
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?
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?
Hmm i thought I answered that but maybe in another thread. That should work although be careful with how much salt you’re adding. The taste may also be weird
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.
Yea you can mix it and consume it at any concentration lower than 90g/hour . If you’re under ~50g/hour you can pretty much drink any sugary drink you like
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?
Osmolality of a 100+g/hour mix of plain table sugar may cause gastric distress and emptying problems. Maltodextrin being long chain counts as a single molecule until it hits the small intestine and rapidly hydrolyzes via enzymes.
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.
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.
Maybe that’s a good starting place
Or use the SIS 40g per serving suggestion? The packets of sis are 300 calories.
I do 30 grams of pure fructose, 60 grams off maltodextrin and add some lemonade syrup for taste in a 500, 750 or 1000ml bottle. It all depends on how warm it is and how long the ride is. Doing two doses in a 1000ml bottle can work as well during colder longer races. You can add electrolytes or a pinch of salt. Salt tastes not that great but form over function right. I do want to try some pure electrolytes since I’m a very salty sweater.