That is basically it. And they each have an upper limit for bandwidth, so by combining you can get more carbs per hours to your working muscle.
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Is dextrose, dextrine, maltodextrose all the same? I’ve also seen cluster dextrose in Skratch Labs high carb mix.
Cheers…
I dunno, maltodextrose and fructose is the basis of my homemade mix.
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Maltodextrin, fructose, sodium citrate, and a shot of espresso. That’s it. So simple and so effective.
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swap the espresso with a 1/2 teaspoon of instant black tea, or a 25g scoop of Mango powder.
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Dextrose or (D-Glucose) is the right-handed version of the Glucose molecule. (the left handed version isn’t created or used by life on earth) Its a simple sugar (monosaccharide) with high solubility, moderate sweetness and high glycaemic index
Dextrin is a catch all name for polymers or polysaccharide made of Dextrose molecules joined together, depending on the shape and number of Dextrose units they are made up of they can range from very soluble in water to only partially soluble, digestible to non-digestible i,e. fibre. Moderately sweet to no flavour at all.
Maltodextrose or Maltodextrin are just types of Dextrin. Confusingly both names refer to 2 families with very different characteristics, They can be digestible (breaks down into Dextrose in the gut) or digestion resistant, essentially fibre with little or no calorific value.
Clear as mud huh?
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If i’m tracking these recipes correctly, that would be 100g carbs, roughly 1g sodium (and then whatever micros the lemon juice has)? Did you find you had to work up to that much carb concentration in a 700ml bottle?
For those of you training for longer events (8+ hours) are you bringing extra serves of mix in baggies or mostly just relying on bringing enough fluid with you from the gate to have mix ready to go?
I use to be a baggie man but have been able to stomach a concentrated mix now.
For miler races 5-7 hours, I am mixing 286g carbs (malto, fructose, sodium citrate, potassium chloride) per 700ml bidon, having two on the bike, starting off with a ‘loose’ 500ml 90g carb mix for usually the first 40-60minutes/30km which is tossed at the first WP and stuffed in/out of the middle back pocket. The balance of the carbs is made up with SIS gels, usually one very 40 minutes so 3/2hr stint.
Hydration is with a 2L plain water in an USWE on the back.
This has helped me immensely by staying in the front group and not having to chase back on by refilling out of a baggie at WP’s. Not every race here is a rider allowed outside support to grab fueling along the way.
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Great response - Thanks Dan. Do you remember how long it took to train the gut to handle the concentrate? I’d imagine you’re taking pretty small sips from the bottles since you arent looking for hydration from them as well.
Yeah, small carb sips every 8 minutes. Bidon last about two hours. Headunit alerts for the timings. Water every 11 minutes.
I didn’t have any gut issues. Did struggle with the sweetness. Found by adding additional sodium it alleviated that. Didn’t take long. Had to mentally accept that this is the way solely for race nutrition and accept any downsides to a concentrated mix.
I am using a 1:0.8 ratio, found I went up fairly quickly with no gut issues from ~45g carbs up to trying 120g. Just the sweetness could be overbearing. That was my main struggle.
Don’t have any cramp issues. Just nozzle gets sticky on the outside.
Mixing the bidon requires using boiled/kettled water the night before, in the fridge overnight. Easier to mix with warm/hot water than cold water. Leave some space to shake the mixture in the bidon.
Cheers, just picked up all the pieces to make my own mix for a few longer efforts. Will see how it goes.
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1:08 Malto/Fructose from Peak Supps.
- Hydro tab from any brand for flavour or just squash if it’s cold and don’t need the electrolytes.
Mix upto 90g/bidon. Dissolves well. bosh
My go to is currently
40g fructose
40g malto
5g sodium citrate
5g lemon powder for taste
Should I also throw some electrolyte powder in aswell?
Is that per hour?
Is that 5 gram salt or 5 gram sodium? Either way, quite heavy on the sodium in my opinion.
Sodium is all you need.
Sorry - that should say sodium citrate. 5g is showing up in MyFitnessPal as 950mg sodium
Thay would be per bottle which generally is about an hour yes.
Changed it now 
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After a frustrating bought of all the gut bomb powders, I have been doing 60g/hr of table sugar, 1.5-2g of salt/hr, mio or other flavor of my choosing. So far haven’t found anything better. Simple and it works.
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My biggest issue with Mio and the like for flavouring is that they contain sweetener. One of my goals in all of this is to get the most carb content with the least amount of sweetness.
I’ve been using true lime (and occasionally a squeeze of fresh lime or lemon).
I have noticed lately that there are some flavourings meant for Soda streams that are unsweetened or sweetened with sugar. A brand here in canada is bubly (sort of a la croix type thing).
I’ve also found that using maltodextrine to get closer to a 2:1 (I know that isn’t the preferred ratio anymore) helps bring the sweetness down.
For what it’s worth I prefer fructose & maltodextrose to sugar. Add some citric acid for flavor. Sodium citrate for sodium. Tastes a lot like Gu Roctane grape mix. Either 60g malto and 30g fructose, or 60g/60g each.
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Maltodextrin and I don’t get along, and sugar works fine, and it’s incredibly cheap, win win.
Yeah, some of them are overly sweet. I try to stick to the berry and citrus flavors that have some tartness.