holy shit, a response like that was what i kinda wanted when making this post. super interesting info.
couple of follow up questions then
the table sugar you say at the end as being optimal combo, does this mean normal table sugar is glucose/fructose mixed at that 1:1 ratio?
how do you make your drinks? just add table sugar plus sodium citrate? or the same sodium but with 1 scoop of both fructose and dextrose? whats best
also is there any benefit to what some brands have started to advertise which is this "slow release" stuff? i've always thought that would just mean more complex = harder to break down in gut = slower release + more gut stress? i here of maltodextrin but also cluster-dextrin?
Is this all just BS selling stuff and in an ironman race of 9 hours surely i just need to absorb the max rate of energy i can while racing such as 100 grams of carbs per hour and having "slow release" carbs wouldnt make a difference apart from stressing my gut?
Like this: (this was linked in my first long-winded post, but didn't show up as a link unless mouse hovers directly over it) https://renaissanceperiodization.com/...intra-workout-drinks
TLDR: Gatorade + Sugar + Sodium Citrate. I don't purchase dextrose or fructose. Just Gatorade and sugar.
Maltodextrin is not slow-release though it has been marketed as such. It is great. Just not better than sugar, because you have to add fructose and targeting a 1:1 gluc:fruc ratio while doing so makes sugar have the lower osmolarity.
Cluster dextrin is also not better, nor is it slow-release. Neither is highly branched cluster dextrin (HBCD).
If anything actually IS slow-release, it will stress gut more. You're right.
Yes. All marketing. (and lots of supp companies genuinely believe that 2:1 is better because of older nutrition science dogma, in which case maltodextrin + fructose probably is better than dextrose + fructose.... marginally.)
Dr. Alex Harrison
PhD Sport Physiology & Performance