dgutstadt wrote:
Alan Couzens wrote:
Hi Doron,
IME, Maltodextrin is a game-changer (to keep osmolality within optimal range in the heat). I would highly recommend trying the next with your core nutrition based around pure maltodextrin.
Other factor to look at would be concentration. In the heat, keeping your mix to ~6% by establishing a good water base early is important for athletes with a history of gut 'shut down'.
A few more thoughts on the optimal mix for hot weather races here...
https://alancouzens.com/blog/hot_nutrition.html Also, what is your fat burn (in kcal/min) at race power?
Best,
Thanks Alan, this is great stuff.
Your article is very helpful. I read it a while ago, but stupidly didn't really treat my race-day nutrition scientifically and pragmatic enough. I only played with the carbs quantities and experimented with various products, but always got similar results.
I will definitely pay attention to osmolality and beef up sodium dramatically (I only took about 1,000mg through the whole race).
As for fat burning, based on Inscyd test I did in Feb, at Fatmax (~200w), which is roughly my race power, I'm burning about 120 g/h of fat and 60 g/h carbs.
No worries, Doron. Truly happy to help!
Unfortunately, many of the commercial products tend to skimp on maltodextrin because it is more expensive than dextrose. There are some exceptions (e.g. CarboPro exclusively uses glucose polymers, or using Infinit's custom sliders, you can max out the Maltodextrin content) but, being the stingy guy that I am :-), I ended up resorting to buying pure maltodextrin from brewing companies. Super cheap & you can then mess with the mix yourself, e.g. add a bit of sucrose if the maltodextrin leaves you a bit flat.
I wouldn't trust those Inscyd results (or any algorithm derived results FTM). 120g/hr is 18kcal/min. The highest I have ever tested is 14kcal/min for an EXTREME keto guy. Numbers above ~7kcal/min for non-keto are exceedingly rare. I'd get into the lab for a true metabolic test to determine your actual fat oxidation. Knowing this info will help you determine how aggressive you want to be with your exogenous CHO target.
Best,
Alan Couzens, M.Sc. (Sports Science)
Exercise Physiologist/Coach
Twitter:
https://twitter.com/Alan_Couzens Web:
https://alancouzens.com