I owe you an apology, @kurt.braeckel, I got sidetracked while replying to you a month ago and just returned to reread what I missed. I was clearly speeding through replies (not an excuse, shame on me) and not paying enough attention to even catch the overall praise which you were giving your experience. I’m sorry. Replying as I should have here:
Beautiful implementation of scaling with duration. I do similarly, just with more homemade stuff. I bias those short hard events to just “enough” carbs, and staying optimally hydrated. Your two products of choice are excellent for that purpose.
Has anyone tried a drink mix based on fruit juice with mixed in maltodextrin? Due to circumstances, for a few months in the year oranges are basically for free in my part of the world, so I thought I’d try and use that
Yes. I use 250ml of pineapple juice as a base (for my calculations comes out at 14g fructose and 14g maltodextrin) and then add whatever I need on top. Gets the nice flavour and plenty of CHO.
Hi guys. Ive been skimming through the thread since last night and i love all the valuable and knowledgeable contributions. I have to admit i dont do much cycling as I do jiu jitsu but at the end of the day Ive been looking for better ways to hydrate…especially for recovery.
Last night I took 3 togo packets of sugar free garorads and 3 bananas and my soreness was definitely better than the last mornings.
I want to know if anybody that has more experience with me in this thread can tell me a good recepie for me to take before bed to take before bed? Of course keeping hydrated throughout the day is key also (which im still leaning malto is a key ingredient).
So much information to absorb at one time but my soreness and muscle fatigue would def appreciate the help!
I know that sodium citrate has been discussed here thouroughly, but im still confused about how much to use.
Can someone recommend how much Sodium Citrate (trisodium citrate) to add to a 500ml bottle, in grams?
I know that this will be different for different people and temps. I’m just looking for a good starting point to experiment. I have been adding about 5g to 1 Liter bottles and i think it might not be enough. For context; I am going for a 2 x 1 liter bottle strategy with one bottle water and the other (with the sodium) my carb mix. The 2 bottles should last for 3 hours of riding (although ive pushed that to 4 in cool weather).
Let me try simplifying, using Precision Hydration as the example:
PH 500 packet has 250mg sodium per 16 ounce / 455ml bottle
PH 1000 packet has 500mg sodium per 16 ounce / 455ml bottle
PH 1500 packet has 750mg sodium per 16 ounce / 455ml bottle
(somewhat confusingly, the nutrition info on PH website is for 32 ounces but the mixing instructions are for 16 ounces, so the nutrition info is for 2 packets and 2 bottles)
Lets call those low, medium, and high.
1 gram of sodium citrate (trisodium citrate anhydrous) has 267mg sodium
Low: add 1 gram of sodium citrate for 267mg sodium per bottle
Medium: add 2 grams of sodium citrate for 534mg sodium per bottle
High: add 3 grams of sodium citrate for 801mg sodium per bottle
I’ve been using 1tbsp for my single 3-4 hour fueling bottle, with my rule of thumb being 1tsp per hour.
According to the interwebz, that works out to 4.1g sodium citrate per hour.
ETA: Now, that’s sodium citrate, but if you’re using TRIsodium citrate (which is what’s available), then it’s closer to 5g… so aim between 4 and 5 g/hr IMO.
Actually, I think you’re using the weight of the sodium, and not trisodium citrate. From your link, you said trisodium citrate is close to 5g/tsp (which is what the internet told me, too). So if he’s measuring what actually goes into his bottle, it’d be 5g which would give him the correct amount of sodium, wouldn’t it? If I had a scale, I’d go scoop a friggin’ tablespoon on it and measure and divide by 3 for you, but I don’t have a scale.
This would seem to imply that the SODIUM in Precision Hydration and SODIUM CITRATE are 1:1. So if i have been putting 5g of SODIUM CITRATE in a 1L bottle I am putting in 5000mg of sodium? Is that right? Thats 10 times the amount in the PH1000?
No, that’s not right. You’re putting in about 1300mg of sodium in that bottle. Use 4-5g (or a measuring teaspoon if you have one) of sodium citrate, and you’re in the ball park of 1000mg of sodium. As mentioned, I use a full tablespoon (15g) in my 3-4.5hr bottles and it’s been fine. If anything, my sweat has been a little bit “saltier” than normal, so I might dial it back just a little bit.
I don’t know the answer to that, but for me, I’ve been doing endurance sports for 30+ years and the saltiest sweat I’ve had is from that amount of sodium. Doesn’t mean it’s bad, just that I can probably do with less. I’m not going to drastically reduce the amount, but it’ll just be a not-quite-full tbsp for 3hrs.
Doesn’t need to be tremendously precise, just enough.
