Fueling your ride - how do you carry enough food?

[Dr_Alex_Harrison]

@hdas

Copy pasted all below from elsewhere. References throughout! TextExpander is neat.

Quick summary:

How are people getting 100g+ carbs in a bottle?

Yes. Absolutely. For more info check out these related threads over on slowtwitch. https://forum.slowtwitch.com/forum/?post=last-7417228#first https://forum.slowtwitch.com/forum/?post=last-7444621#first The TLDR of all my comments over there is: Performance enhancement happens for anything over 60min. Probably useful to fuel appropriately for shorter rides than that. Use closer to a 1:1 Glu:Fru ratio. 2:1 Glu:Fru ratio is old dogma. Sucrose works as well as maltodextrin+fructose, and pro…

1:1 Glucose:Fructose Ratio Works better than 2:1.

How are people getting 100g+ carbs in a bottle?

Good news! It does work like that! And y’all literally can just dump sugar in a bottle. Save yourself some money. Not kidding. GONZALEZ_2017_Glucose plus fructose ingestion for post-exercise recovery-Greater than the sum of its parts.pdf (1016.7 KB) With utmost respect for Dr. Asker Jeukendrup who is a legend and pioneer in the field of intra-workout fueling strategy, that article, and some of the recommendations that stem from his earlier work that continue to make their way into positio…

90-150 grams of carbs per hour during exercise may be beneficial. 90 is not the limit.

I CARBS! (and so should you!)

They first mentioned my book a WHILE back when starting to discuss super-high carb fueling rates. I won’t link here to avoid being ridiculed for the shameless plug. Here are some PDFs. TROMMELEN_2017 Fructose and sucrose intake increase exogenous carbohydrate oxidation during exercise.pdf (1.8 MB) JENTJENS & JEUKENDRUP 2005 ‘1-1 ratio is good!’ high-rates-of-exogenous-carbohydrate-oxidation-from-a-mixture-of-glucose-and-fructose-ingested-during-prolonged-cycling-exercise.pd…

Sucrose works as well as maltodextrin:fructose, and glucose:fructose 1:1 mixtures. >>90g/hr is optimal

How are people getting 100g+ carbs in a bottle?

Absolutely. Happy to clarify. 100g sucrose = 292 mOsmol/L 50g fructose = 277.5 mOsmol/L 50g maltodextrin with average strand length of 10 (1801g/mol) = 36mOsmol/L 36 (malto) + 277 (fruc) = 313.5 mOsmol/L From the Gonzalez paper (GONZALEZ_2017_Glucose plus fructose ingestion for post-exercise recovery-Greater than the sum of its parts.pdf (1016.7 KB) [image] Also this paper shows super high exogenous oxidation rates using 1:1 ratio. JENTJENS & JEUKENDRUP 2005 ‘1-1 ratio is good!’ hig…

Isotonicity is not as important as meeting carb and hydration needs. Both can be met with hypertonic solutions, greater than 90g/hr.

Make SIS BETA fuel yourself just a few pence per bottle

You would be correct! Folks need to focus less on isotonic solution and just meeting the following needs: Carb needs per hour Sodium needs per hour. Fluid needs per hour. Doing so with closer to a net 8-18% solution is probably more optimal in most conditions. Maybe 12-18% in cooler conditions, and 8-12% in hotter conditions. I generally just target 12-14% personally unless I’m at the end of a 4-6-hr ride and dehydrated, in which case I’ll move it down to 8-10%. This post and my…

Detailed how-to guide for intra-workout fueling: (scroll to near bottom)
https://forum.slowtwitch.com/forum/?post=last-7444621#first

Running intra-workout fueling, sweetness discussion
https://forum.slowtwitch.com/forum/?post=last-7417228#first

Really spelling it out: HOW TO:
https://forum.slowtwitch.com/forum/Slowtwitch_Forums_C1/Triathlon_Forum_F1/At-Home_Hydration/Nutrition_for_an_idiot_P7452851/#p7452851

Even more how-to, with savings calculations:

Saving Money As An Endurance Athlete