Recipe ala @Dr_Alex_Harrison…In a 1 liter bottle:
Table sugar (enough for 100-110gr/hr)
Scoop of Gatorade
Sodium citrate (1200mg/hr)
Caffeine
Been doing this for about a month. Biggest differences have been the ability to still push hard at the end of 4-6hr fast-ish group rides instead of just hanging on and not being so damn hungry after long rides anymore. So much easier for me to eat with purpose.
Plot twist - he was the fastest finisher in that event.
The heating up the sugar was interesting. I wonder how crazy you could get with the water to sugar ratio doing that.
I also went back to basic sugar after playing with malto and fructose. Much less hassle, less sweet tasting and also cheaper. Works like a charm.
I am in the stage of
and wondered, the 100g carb mixture I make, is it the same as 100g
in volume?
My thoughts are on multidat rides unsupported, running out of homemade mixture, when stopping at the local shop, is to buy a packet of sugar and some table salt and make an en-route carb mixture. Would I use the same rational that 100g basic table sugar is akin to 100g malto/fructose mixture?
Likely add three pinches of table salt to the sugar mix.
100g is 100g, but the ratio might not be the same - Table sugar is 50/50 glucose/fructose.
If you’re anticipating needing to restock then it might be an idea to try out sugar only mix in training (although you might end up sticking with it as I have, as it’s cheaper and easier!)
It also might be worth working out in advance how many café sugar sachets or sugar cubes you need for a refill - in case you can’t find a shop but can grab a handful from a coffee shop or van.
to carry enough sugar in flasks you need to get rid of the excess water. I “cook” until consistency is like a standard gel. I put it through the mixer first and slow cook it until volume is small enough to fit in my flasks. No need to stir this way. Just check once in a while or you will have jam 
I also mass produce. Not event by event but enough to race for 30 hours in one batch.
isn’t it the other way around? I am using malto+fruktoz just because it tastes much less sweet with malto. Table sugar feels like drinking honey.
What do people use to dose powders on the ride? I’m looking to just transport powder and mix it with water (carrying 3 bottles) as they get refilled.
Looking for some “container” that allows to individually pack the dosage for a single bottle, as is relatively easy to prepare. I’ve tried vacuum packed bags, but it’s a bit of a faff (and messy) to set up.
Other alternatives I can think of:
Why not just use snack size ziplocks? I have done this for 70g per bottle of sugar/gatorade and worked just fine. Vacuuming them seems to be doing a bit too much.
Fructose is roughly 1.75 times sweeter than table sugar where as glucose is 0.75. So overall glucose + fructose is roughly the same as or slightly sweeter tha plain table sugar depending on the mixture (1:1 mix is ~25% sweeter than table sugar).
So there shouldn’t be a big difference in sweetness but somehow I find the fructose to taste uber sweet. I don’t know why 
maltodextrin is pretty tasteless. So only fructose contributes to the sweetness.
According to these charts a 1:0.8 mix of malto:fructose adds up to 55 units of SI. Compared to 100 SI of table sugar.
I’ve found ziplocks a bit faffy (the powder gets in the “rails” and then the bags don’t close properly / tend to reopen on their own.
I had used wikipedia’s sweetness index table and assumed malto was same as glucose but it’s clearly not, as shown in that table. So you’re definately right - malto + fructose is not as sweet as table sugar. Maybe there’s just some sidenote in fructose that I really dislike.
Btw, acidic things such as pure lemon or lime juice cuts the perceived sweetness quite well. So that’s definately worth a shot if anyone is struggling with overly sweet taste. I use roughly two or three table spoons per 100g.
Just get yourself a kitchen funnel off of amazon to fill your ziplock bags and it will keep the mixture off the rails. Any other kind of plastic container is going to be faffy to carry in jersey pockets.
No sure if it helps, but I use old High 5 hydration tablet tubes to hold extra powder on a long ride. Neat, easy to open and hold enough for a 750cc bottle using the mix I use. Easy to carry in back pockets or elsewhere. Might as well reuse them, but not ideal after they have been used as don’t fold up
We have another called Staminade here, made in Aus but not sure if found over seas. This data is in relation to the Lemon Lime flavour tub of magical powder.
I came up with the following data to make a 90g carb mix at 48% fruc. The reason for 90g is because that’s where I’m personally at, not because of the “90g carbs per hour” thing. Also I’m heading for events of 3+ hours. I usually add about 700mg salt (that’s what I have around) to a 650ml bottle.
| gatorade | sugar | |
|---|---|---|
| serving size | 16.25 | 75 |
| sucrose | 10.4 | 85.4 |
| glucose | 3.6 | 3.6 |
| fructose | 5.2 | 42.7 |
| glucose | 8.8 | 46.3 |
| glu/fruc ratio | 0.3714285714 | 0.4797752809 |
| Total carbs | 89 |
Question for you DIYers. Check my logic here:
Online here, SIS GO claims it is made of 93% carb mix (corn malto / fructose) in the ingredients. The nutritional label shows the drink (per 100g) contains 91g carbs, 17 of which are ‘sugar’.
By US-FDA nutritional label rules, you do not need to list malto as sugar (but must count as carb). So this suggests that 17/91 (18.6%) carbohydrate grams are fructose and 74/91 (81.4%) are malto. In order words, the fructose to malto ratio of SIS GO is 1:5, not 1:2 as many tend to do with DIY mix drinks.
Asking for my own reference bc I plan to join the DIY crowd. Just bought a kilo of malto and a kilo of fructose to experiment. Thanks
Hello,
Iam looking for my own mix. What do you think about the following:
I use isotonic drink for the taste and electralytes:
Do you think this is the right way? Or do i miss something?
You find straight sugar less sweet than maltodextrin and Fructose?
