oisisi wrote:
Well, i do use about 90-100 grams per hour, as research shows no additional benefits even if your guts can handle up to 150 grams or more.
The usage of fructose opens some more chemical paths and you may end up benefitting from fructose use, downfactor is the mostly unknown fact, that many many athletes do not digest fructose very well and end up with diar......
i use 70 grams malto and built up the rest with faster sugars detro or whatever, sometimes honey..pinch of salt is also mixed in.
you can find nice recipes here:
https://racepace.org/
i have used these for 70.3 and sprint / olympic distances with great succes....
I believe the research shows maltodextrin to be just as fast absorbing as dextrose. I use it mainly for it's lower sweetness compared to other CHO sources. Straight up fructose is so darned sweet for me don't use it over 20% along with 80% maltodextrin.
Genetics load the gun, lifestyle pulls the trigger.