Using Either Gatorade Endurance/ Accelerad e/ or Infinite what is the best way to mix in Carbo pro to the best potency.
thanks so much. i have been trying to find the best way to mix it. but i fail every time. I am training for a full IM and dont want to screw up nutrition.
What do you mean “fail”? are you bonking? stomach problems?
I just did a race and the bike was 2 hours. I need about 250 cal/hour on the bike. I used 2 scoops of accelerade and 2 scoops of carbo pro in my bottle. It worked great for me. It was the right amount of calories and I just sipped it the whole time.
I did IMLP on Carbo Pro liquid (more like syrup) and had a similar calorie ratio going on. I put enduralites in the mix with the liquid. Worked great.
Do you know what your caloric needs are?
Mixing CarboPro with Gatorade and drinking that mix straight up is a pretty good way of screwing up. If you’re doing that, make sure to dilute it with water so that the mix you drink is at under 6%.
**Mixing CarboPro with Gatorade and drinking that mix straight up is a pretty good way of screwing up. If you’re doing that, make sure to dilute it with water so that the mix you drink is at under 6%. **
Paulo,
I believe you are saying this because of the absorbtion percentage of isotonic solution. But if someone were to use CarboPro+Gatorade for calories only (say instead of gels), and then use Gatorade straight separately for hydration, would your comment be the same?
Bernie
I just had a huge discussion about the subject with an annoying french-canadian.
I still think that the best way not to have problems is to never have a mix in your stomach that is more concentrated than 6%.
paulo is wrong and is lacking knowledge on the subject of maltodextrin … and he dosnt want to listen or read about it. so i will flame here publicly by saying paulo, you moron… you can mix carbo pro with gatorade no problem, you can go all the way to 15-20% with no problem but test it in training… glucose drink needs to be mix no high than 6% as it will create digestion problem… but maltodextrin is a complete different story…
infinit is another drink that is mix higher than 6%…a lot higher…
If you could please indulge this Irish-Hungarian-Welsh-American…
I can understand the rationale. I have heard it said that for hydration 6-7% is isotonic and should give you the best results. But if your solution to avoid stomach problems is to maintain that isotonic range, how do you get calories? Won’t you get too full if you were to use straight Gatorade at 150 calories every 20 oz. (or what ever it is)? Aren’t foods (and specifically race foods) just more and more concentrated sugar solution (excepting proteins and fat)?
I suppose you could say that there are plenty of calories stored up in the body as long as your body is trained to access them (by staying aerobic). And if that is the case I can see your point.
Bernie
Let’s say you want to do 400cal/hr, which is a hefty amount right there. If you do ONE bottle with 200cal at 6% every 30mins (two bottles/hour), there will be enough time to clear your stomach before the next bottle. The danger is to have a mix in your stomach that is too concentrated and won’t clear the stomach. In that case, stomach will just shut down and you’re in trouble until you either drink just water or throw-up.
Let’s say you want to do 400cal/hr, which is a hefty amount right there. If you do two bottles with 200cal at 6% every 30mins, there will be enough time to clear your stomach before the next bottle. The danger is to have a mix in your stomach that is too concentrated and won’t clear the stomach. In that case, stomach will just shut down and you’re in trouble until you either drink just water or throw-up.
So does this imply then that your advice is to always use whatever is provided on course? I can’t imagine the logistical nightmare of packing enough bottles of my own stuff premixed at 6% for an IM. I personally don’t have a problem with gatorade, but I know others do.
So does this imply then that your advice is to always use whatever is provided on course?
Yes. But I have some athletes that don’t follow that, jonnyo is one of them. If it ain’t broke, don’t fix it. If it is, start with this plan.
Well, thanks. I am pretty fortunate to have an iron stomach…unless I’m on a boat or have spent 10 hours at Cedar Point. I can even eat whole foods while running if I want to.
Bernie
I edited my post, I made a mistake. My example is two bottles an hour, one every 30mins.
I just completed Ultraman Canada and used liquid calories throughout the three days. I used 3 scoops of Carbo Pro in each larger water bottle with either 1 or 1/2 tab of Nuun for electrolytes (1 tab early in the day and switched to 1/2 tab later on. I tried to drink 1 water bottle every hour (at least)(300 cal/hr at least). To give you an accurate idea of total calories, for day 2 (275 km bike) I took in 16 bottles of Carbo pro and 6 gels (primarily for the caffeine). The bike took me 10.5 hours to complete. I was very pleased that my energy for the last 60 km was even better than the opening 30 km. With that amount of fluid I was going to the bathroom quite often (every 45 minutes or so) but that to me meant that the calories are going in. In an Ironman I would use the same strategy, but premix the Carbo pro into a thick paste and add it to my water at each aid station. I hope this helps. (be careful of simple sugars on your stomach) and make sure you practice your nutrition plan during training.
To clear this up. What Paulo is saying is correct. 6% + salt in a drink like gatorade endurance is probably isotonic (around 300 osmolality but I could not confirm that on their website). Straight up some people can handle nutrition that way. I am not sure exactly why (I suspect it is just having too many simple sugars or high corn fructose syrup in drinks like gatorade) but most people can not handle the 6% simple carb solutions throughout an entire Ironman. They are fine for awhile until they get nauseated late in the bike or on the run. Many can run the marathon on it with water though (I can’t).
I have found with my athletes and myself that using infintit or using maltodextrin with GU20 or gel (gatorade may work to but I have not tried that) works much better. The malto results in a much lower osmolality for the same amount of calories than say gatorade and seems to be much easier on the stomach. So, you can do 0.8 to 1g/kg of body weight of malto to start and add the simple sugars on top (say 75-150 calories) plus salt thus keeping the solution isotonic. Remember tit is the concentration in your gut that counts which means you need to consider everything you put down your throat (food, salt, liquids, beer, pizza). However, you don’t really know if you are isotonic or not. That is where using infinit is nice because then you know for sure you are in the right range.
And yes, if you are taking in 400+ calories per hour you are going to need a concentrated bottle and exchange water bottles at aid stations or you will have to carry 4 bottles on your bike and get 4 more at special needs (and then still need a flask plus some water to drink it down with).
Hope that helps.
Scott
DARWIN HOLT-YOU ARE AN ULTRAMAN!!!!!!!!!!!!!!!!!!!!!!!!!!!
Great job last week mate.See you next year.
I like to mix 2 scoops of carbo pro with 1 scoop of eload in a bottle. I just used this at IMC, and it worked well for me. I went through about 5 bottles, with some water thrown in there as well.
I mix 2 scoops Accelerade, 2 scoops Met Endurance and 3 scoops of Carbopro. 776 calories per bottle, sip 3.8 ounces every 20 minutes followed by 6-8 ounces of water
Alright, given that there are far smarter people on the subject of this chiming in, I’m loathe to add my $0.02. But I have a really dicey stomach, and the following worked well for me for IMLP (as well as training rides):
-Two bottles (one to start, one at the special needs).
-Each had 6 scoops of carbo-pro, and one scoop of Gatorade.
-1/3 bottle per hour, along with water and a Gatorade separately to hydrate. Yes, this means I typically carry three bottles on my bike.
-Also threw in some sport beans during the ride (one pack every two hours) for taste.
-For the run, it was gels, water and coke.
This seemed to work like a charm for me. Your mileage may vary, see dealer for details, batteries not included, GST/Freight/PDI to be calculated separately.
My formula is 6 scoops Carbo Pro + 1 scoop Cytomax + water, 5 gels, salt, and 1 bar if I feel like I “need” it. I try to stay at about 300 cal/hr + salt + 20+ ounces of fluids depending on the heat.
A pleasant thing about training is that you can do many test runs to see what will work best for you on the race.
For training I’ve followed Jonnyo’s system and it’s worked incredibly well. I do a standard gatarade in a 16 oz bottle + 75g (1.5 scoops) of malto per hour. That’s 400 calories - some high glycemic and some lower. I also run about 4-6 thermolytes an hour (heavy sweater and it’s been hot here lately).
I can sometimes tell I’m getting a little too dense and down some water, too.
For race day I plan to have one 20 oz polars on my bike filled with CarboPro 1200 (1800 in the bottle) with water in the aerobottle + thermolyte, plus another such bottle in my special needs bag.
The biggest issue I’ve had with the event, though, is the electroyltes and not getting enough of them back in. Thermolytes seem to really do the trick.