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 
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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.
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.
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Thanks I was confused if 90g was for the serving or the carb intake for the hour lol
I use more or less the same logic but I just mix maltodextrin with plain table sugar in a 1 to 1 mix aiming to maximum 60g total for 500 to 1000ml (depending on how hot is the ride).
I just squeeze half a lemon to give it some taste.
That 1 to 1 ratio is supposed to achieve the 2:1 glucose/fructose magic proportion.
I played a bit with adding some salt, too. I think 1g of salt has 400mg of sodium so, if I am on the top range of sodium loss which is around 1500 per hour, 3 grams would account for almost full compensation. More than 3 grams in a 1000ml mix and the taste for me becomes unpleasant.
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Bumping an oldish thread…
I’m trying to find a cheaper alternative to SiS Beta Fuel, and came across a local oz supplement brand. There is one product aiming at using carbs to fuel intense workouts:
A$17 per kg Carb Powder - Carbohydrate Powder Supplement | Bulk Nutrients
I have asked bout the recipe and they confirmed the following:
- 40% Maltodextrin
- 40% Isomaltose
- 20% Dextrose Monohydrate
As there is no fructose, I’m assuming this won’t be anywhere close to Beta fuel, right?
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Just buy yourself a maltodextrin and some fructose if you need more sugar per hour. Follow recommendations of Jeukendrup on the dosage.
@redlude97 No, dextrose is not fructose, it is glucose.
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