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.
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.
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.
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?
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.
Dextrose is another name for glucose and contains no fructose.
Can any british riders suggest something to add for the taste?
Bit of squash sounds like a winner, thanks
Hey bud, why do you assume that the ratio of glucose to fructose in Gatorade is 1:1? Maybe it is close to 2:1 already?
High Five Zero tablets. Some great flavours and you’ll get your electrolytes too.
How important do you think it is to nail down the 2:1 ratio? As an example, If i we’re to shoot for 60g of carbs per hour, I would use 1/4cup maltodextrin (40g) and 1.667tbsp fructose (20g). Obviously it’d be touch to measure 1.667tbsp of fructose perfectly every time. If i was off by a couple grams more or less, do you think that would have significant negative impact?
Couldn’t you do it in bulk and split it? 1 cup maltodextrin and 1/2 cup fructose? 1/2 and a quarter etc?
That’s my plan. Make up a container of 1KG malto and 500g Fructose. Mix well and then scoop into bottles as needed. Thinking about adding a NUUN tablet for flavor, sodium, potassium, etc