Anyone have good formulations for an at home bikebutrition mix?
Maltodextrin fructose in 1:0.8 ratio and add less water than you would usually here is your super concentrate.
No electrolytes in yours?
Here’s an actual recipe:
6 T maple syrup (90ml)
4 T Nesquick (26g)
1/2 tsp. sodium citrate
24 oz. water
That adds up to be 105g carbs and 765mg of sodium.
edit: Fixed the sodium content.
1 Like
🤣🤣
That is a good one. I think you forgot the pink
Don’t knock it 'til you’ve tried it. It looks like poo water but doesn’t taste too bad.
🤣🤣
That is a good one. I think you forgot the pink
You serious?
Yes.
GCN recently posted a “big day out†mix that’s … interesting.
500 grams maltodextrin
100 grams fructose
120 grams MCT (???)
5 grams salt (GRAMS!)
450ml water
That’s a ton of salt! And why so much fat?? It looked like soup being poured into the bottle. Probably tastes vaguely like soup too.
Wow - 120 mL’s of MCT oil? I’d like to meet the person who could stomach that, even on a non-workout day.
I mean that’s 600g of carbs, so if you were going on a long ride, 6-10 hours, that really isn’t that much fat or salt per hour, though not my cup of tea. Obviously not race day fueling and would be basically a gel with that amount of water vs sugar. Added benefit of lubing up the digestive track too…
Do you use nesquick for flavoring or is it a different type of sugar? Not sure I could stomach chocolate during a hot ride/run. I haven’t tried syrup yet but that seems to be a go-to for some.
Post #10
https://forum.slowtwitch.com/…)_P7417228/#p7417228
I also have been enjoying this contribution from Alex. I put in one scoop of my desired flavor (Gatorade, First Endurance, etc) and then top it off with straight sugar until I get the desired amount of carbs. My other bottle is water.
4 tablespoons/26g of Nesquick contains 24g of carbs. So, it’s about a quarter of the carb content in the recipe I listed and serves as flavoring + carbs. I suppose you could dial it back a bit, but honestly it doesn’t taste too chocolatey or thick to me, mainly because I use 27oz of water. I haven’t tested it in the Texas heat and humidity yet, but I can tell you I enjoy it when it’s cold. My go-to for summer riding is typically Skratch Lemon Lime + sugar + sodium citrate.
Another version I haven’t experimented with is replacing maple syrup for Agave nectar. Some of it seems to have a bit more carb content, so I came up with:
5 T Agave
4T Nesquick
1/2 tsp sodium citrate
24-27 oz. water
That’s 105g carbs and 750mg sodium, and probably not as sweet as with maple syrup.
I have 2 I’ve started using and love:
4 tbsp maple syrup (the good stuff…dark amber if you can get it)
2 tsp salt
1 tbsp baking chocolate
4tbsp maple syrup
2 tsp salt
2 tbsp espresso
The second one comes out a bit too liquidy and I’m planning to do a bit lower espresso ratio this weekend…but the espresso is soooo yummy
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GCN needs some help on their nutrition.
500g malto to 100g fructose is ridiculous. Ought to be between 300:300 or 400:200 at the highest gluc:fruc ratio.
5 grams salt is actually SUPER low for something containing 600g carbs. That’s only ~2000mg sodium for the whole beverage. It ought to be close to double that, even for a minimally sweaty day. (I assume it’s at least a 6-hr ride they’re fueling, since they probably aren’t recommending >100g per hour.)
PS. Don’t use MCT oil in anything, ever.
GCN needs some help on their nutrition.
500g malto to 100g fructose is ridiculous. Ought to be between 300:300 or 400:200 at the highest gluc:fruc ratio.
5 grams salt is actually SUPER low for something containing 600g carbs. That’s only ~2000mg sodium for the whole beverage. It ought to be close to double that, even for a minimally sweaty day. (I assume it’s at least a 6-hr ride they’re fueling, since they probably aren’t recommending >100g per hour.)
PS. Don’t use MCT oil in anything, ever.
Why no MCT oil? I haven’t tried it, just curious. Just stay away from fats in general?
I wrote an app that does this on a ride by ride basis. Still testing it in-house.
If you all were using an app that did all the daily math behind the scenes for you, which of the following options would you like to see for your sugar ratio choice? I personally would use 100% sugar or 4:1 sugar + malto.
100% sugar
maltodextrin + fructose 1:1
maltodextrin + fructose 1:0.8
maltodextrin + fructose 2:1
4:1 sugar + maltodextrin
3:1 sugar + maltodextrin
2:1 sugar + maltodextrin
1:1 sugar + maltodextrin
100% maltodextrin
The app will do all the “scooping and weighing” math for you. You just pick the ratio and tell it your ride details. The plan is also to allow manual addition of other product like Gatorade, Skratch, SIS, Maurten, gels/chews etc, and for the app math to take that into account.
Why no MCT oil? I haven’t tried it, just curious. Just stay away from fats in general?
Bingo! (well and also because saturated fats probably aren’t the best to add to the diet anyway)