Just wanted to comment that I’ve never seen 2:1 called 1:0.5. Makes sense, it just caught my eye.
Thinking out loud here…
Trying to nail down fueling for a “fast” century with maybe one stop for water. Want to get my gut trained to handle as much as possible. Target time 5hr fwiw.
I do my long road rides with 2 1000ml bottles which usually last 2 hours each. I’ve handled 85g/hr of carbs in a couple long races earlier in the year. Sometimes I teeter on gut distress depending on the effort level though.
What I’m wondering is if I mix 2 hours worth of carbs per bottle (around 20% mix, call it 160g in 1000ml bottle minus the room the powder takes up) would that be way too much to handle?
I normally do 90g in these big bottles and the taste is great and it works well coupled with other things like gels and stroopwaffles. This is 2:1 Gatorade powder, maltodextrin and some sodium citrate.
I know the only way to find out is to try but just had these thoughts pop up this morning and thought I’d see if anyone is doing something similar.
I do 120 - 160g in my litre bottles. 1 per hour plus a couple of gels. Zero issues but any stronger than 160g/l and it gets too concentrated for me and I feel dehydrated. I think there’s a concentration tipping point in the stomach which has been discussed above (and I didn’t try to follow or understand ).
I’ve found that on longer rides I crave pure water after about 3 hours. I’ll start with two (somewhat) super concentrated bottles (probably 100-120 g) and gels for an emergency bonk recovery, then switch to one super concentrated bottle and one pure water bottle at the first (only) fill up.
sucrose iis lower on the sweetness scale than fructose, so replacing some of the maltodextrin and fructose with sucrose should lower the overall sweetness.
the craving for pure water is because at the carb levels you are talking about you might actually be dehydrating yourself. that’s a lot of calories to sit in your small intestine and your body is going to be pulling fluids to the area to try and absorb, which in turn basically dehydrates you. i’d be interested to know how you felt if you knocked it back to 80-90g of carbs and if you still felt the same way just as a test.
Use lime juice for flavoring, it cuts the “sweet” with a bit of sour/tart flavor which is slightly less fatiguing on the palate i find
I think in his case it may have also been sodium-related because he was approaching 3000mg/L which is about double the typical top-end recommendation.
Adding sodium also helps this. But going that route after seeing his recap is probably a bad call! haha
Thats what I do
I have been messing around with making this kinda DIY mix into batches of syrup, for easier dosing before a ride.
1067g Granulated Sugar
Warm water to make 64 fluid ounces of volume
Into vitaprep, blend until all dissolved.
With a 1 ounce syrup dosing pump, each pump into my water bottle is 25G of carbs.
Later I will add salt/other electrolyes/preservatives so it’s more ready to go and room temp stable.
How long is that good for? Do you store it at room temp?
I store at room temp, the batch I make gets used within a week.
Storing in fridge will extend storage life greatly though - think of commonly known things like simple syrups made by bars for their use in drinks etc.
YMMV wildly though - generally a combo of sugar concentration, low water activity etc serve as barriers to nasties growing but it still is not lab challenge test proven/guaranteed/fully safe etc. Room temp, cleanliness of ingredients/storage containers, etc all may introduce yeasts/molds/organisms that cause spoilage.
I need to work out the #s for how much salt/electrolytes/other supps, plus preservatives I want to add, which should produce a syrup that I would feel comfortable leaving out for my own use pretty much indefinitely.
I should add that when I did store some in fridge, it got thicker of course - right on the edge of pump-ability.
Ive messed around with making Gels. I usually boil the water based on the mix I would normally use for liquid version. Haven’t been able to quite get the stopping point of evaporation figured out. Sometimes too thick sometimes too liquid.
Are you using any sort of hydrocolloid? If it’s just water and sugar basically, I’d consider it a syrup (of varying viscosity, depending on reduction or amt. of water added originally), vs. an actual gel. I’ll be taking a crack at making a GU clone soon, from their ingredient list it does not seem too complex and it is pretty clear what function each ingredient they include serves. Gellan is what they are using to make it a gel.
Using this as an example, in my non-professional, but enthusiast cook view -
Maltodextrin - Carb source and adds body
Water - Solvent and carrier
Fructose - Carb source and adds body
L-Leucine - BCAA additive for nutrition reasons
Natural Flavor - Makes it taste like crappy artificial berry whatever
Citric Acid - Flavor and preservative, synergistic with other preservatives
Sodium Citrate - Salt/Electrolyte
Potassium Citrate - Salt/Electrolyte
Calcium Carbonate - Not sure if this is for nutritional reasons or as some sort of buffer?
L-Valine - BCAA additive for nutrition reasons
Sea Salt - Flavor and preservative
Green Tea Leaf Extract - Label declaration friendly way to use processed ingredient for caffeine addition
Malic Acid - Flavor and preservative
Gellan Gum - Hydrocolloid to make the liquid into a gel
L-Isoleucine - BCAA additive for nutrition reasons
Sunflower oil - Not sure but probably for texture/squeezability?
Sodium Benzoate - Standard preservative for shelf stable things to prevent mold/yeast etc
Potassium Sorbate - Standard preservative for shelf stable things to prevent mold/yeast etc
No, I haven’t used a thickening agent. I don’t have a good understanding of amounts to use to know where to start. Anyone have a recipe to make a gel or gu?
Found this a while back:
½ Cup plus 1 Tablespoon Maltodextrin
2 Tablespoons Fructose
¼ teaspoon Salt
½ teaspoon Pectin
¼ Cup Water
- 1/2 cup of maltodextrin
- 1/4 cup of water
- 1 teaspoon Certo liquid pectin
- 1/8 teaspoon citric acid
1 cup of maltodextrin
1 cup of mixed frozen berries.
water to make up the volume.
4 teaspoon Certo liquid pectin
1/2 teaspoon citric acid
In a small non-stick frying pan or milk pan heat the mixed berries so they thaw and start to soften, mush them up whilst still heating and add a little water. Once thoroughly mushed sieve the resulting gloop so you seperate out the berry juice from the solid material. Make this juice up to 1/2 a cup of fluid and then thoroughly dissolve in the maltodextrin. Whilst still warm add in the citric acid and pectin. Leave to cool in a fridge.
I am coming from the cooking side of things more than the sports nutrition side of things… I really don’t put much stock into recipes like those that use volume measurements vs. weight, especially ones like “1/2 cup + 1 tablespoon”. Seems odd to specify the added tablespoon when a volumetric cup of a powder can be pretty significantly variable. Pectin is often thought of as a more natural hydrocolloid but would not be my first choice for gels used like this.
Just saw the edit, the last bit with the berries is basically a recipe for berry jelly* (like one would put on toast), but with maltodextrin instead of granulated sugar.
edit - jelly, not jam.
Makes sense. If you have some recipes in Grams/weights, I am happy to guinea pig them as well. I need to get a thickening agent.