This is AWESOME! Thank you so much for posting all of this. I believe that nutrition is the biggest reason for success/failure in long distance.
I was going with 2:1 complex carbs (malto) to simple (gatorade) for the osmolality benefit, but you're saying that's not really a concern, correct? The osmolality of sodium is important, but not the carbs?
Somebody else posted this formula earlier and you would say this is what you are proposing as a good ratio?
1.25 cups of table sugar
1 scoop of standard gatorade powder
1 TSP of sodium citrate
So if I had a huge tub of maltodextrin and also gatorade powder, what is a mix of that I could use to finish off the malto powder over time?
Also, one unspoken reason to use gatorade powder in your mix people haven't mentioned here is it comes pre-dyed. Helps you see how much you have left in your bottles instead of purely clear liquids. If I do have a clear fuel, I add a drop of food coloring. Different colors for different stages of the race/concentrations of fuel.
I was going with 2:1 complex carbs (malto) to simple (gatorade) for the osmolality benefit, but you're saying that's not really a concern, correct? The osmolality of sodium is important, but not the carbs?
Somebody else posted this formula earlier and you would say this is what you are proposing as a good ratio?
1.25 cups of table sugar
1 scoop of standard gatorade powder
1 TSP of sodium citrate
So if I had a huge tub of maltodextrin and also gatorade powder, what is a mix of that I could use to finish off the malto powder over time?
Also, one unspoken reason to use gatorade powder in your mix people haven't mentioned here is it comes pre-dyed. Helps you see how much you have left in your bottles instead of purely clear liquids. If I do have a clear fuel, I add a drop of food coloring. Different colors for different stages of the race/concentrations of fuel.
Last edited by:
ZenTriBrett: Nov 22, 22 9:10