Відео

I love Speed Nectar, but also need a little treat somewhere in the plan. That might be in a longer session or even during a block where I'm fueling every day. If the treat is a little expensive, that makes me enjoy it even more! Fortunately, the cost savings from using Speed Nectar means a few little treats are easy to include in the plan.

This is fantastic to hear! Well done on 100k; those kind of events are particularly hard to fuel for especially running. It sounds like you've got your nutrition plan perfected! Coke is old school and a great source of carbs, it's a low on sodium though so supplementing with some salt tabs when drinking coke could also help. Thanks for sharing your experience.

There's a mountain of evidence both from research and from the best athletes in the world that carbohydrates will make you faster in endurance evidence. Even low-carb advocates recommend some carbs during endurance activity.

@Saturday_ProFuel . Yes! Please keep convincing my competitors about this (sugar) pre-diabetic time bomb. I appreciate it. 👍🏻 🥩

Thank you! We appreciate the support.

Yes - that could work great!

Pure honey has more fructose than glucose so the ratio is not ideal (it is 1:1.25 glucose to fructose where sugar is 1:1). Maybe you could add some maltodextrin to bring the ratio closer to 1:1 and this would also reduce the sweetness a little too.

Thank you for the support! 1. Most people's intuition about how much they sweat and the saltiness of their sweat is very good and enough information to guide the recommendations in the app. If you do take too much salt, within reason, your body will find a way back to homeostasis and manage that. 2. The amount of salt in sweat is dependent on many, many factors including the conditions, the diet of the athlete before the activity, the level of hydration before starting, and more. This is why sweat testing gives a result that is extremely specific to certain conditions and hard to use for all activities. If you do go to the effort, we recommend using that to calibrate the settings in the app (personal sweat rate and saltiness of sweat) and then adjusting how much you think you will sweat for each activity.

@ Thanks for the lengthy reply I was kinda thinking sweat rate, or more specifically sodium loss, is a moving target as indeed it is 👍

Haha - all roads lead to candy eventually...!

That's awesome! Glad there was at least a snippet of extra information in there that might apply to you and those other dozen athletes!

That's not really a nutrition strategy that we would promote... Even athletes who follow a low-carb diet in daily life will still choose to use carbs to optimize their training and performance. At a minimum we would recommend using at least 20g carbs per hour to prevent any hypoclycemic responses and more likely aim for at least 60g as a typical minimum.

That's a valid concern to have. One option could be to use just table sugar which doesn't have any matlodextrin in it. Another would be to look for pure maltodextrin to make your own drinks - there may be non-GMO sources that easier to find for that?

Thank you! We already do make concentrated bottles for nutrition and have used gels for this in the past, but moved towards just using sugar as it's much cheaper. Making the consistency right can be a challenge, but it's a great way to carry enough nutrition for long events.

​@@Saturday_ProFuel don't you mean 'fuel'? Not much nutrition in sports fueling products

I'm going to give that a try! I usually stick to fruit flavors and the occasional salty gel, but that does sound good.

Great point. If you're trying to absolutely minimize weight carried, and there are water stations available, your strategy is perfect!

Wow! That length of event is definitely a challenge to fuel for. We typically recommend using a concentrated bottle (or multiple ones in this case!) as a base and then add on gels and other options like you already do. Finding those treats during long races sure can help!

😂 we noticed that too. Maybe we'll try more presentations like this.

In terms of race intensity, you would want to be fueling at that rate consistently throughout the event. However, practically in terms of carrying nutrition and the impact on the stomach that is not always possible. During the swim you wouldn't take anything, then on the bike it's possible to fuel at slightly higher rates, while on the run at the end you may need to fuel a little lower. If you use those ranges you mentioned, but adapt them to the discipline, that could work well.

Beverage-based fuels are one way to get what you need without breaking the bank. Check out our more educational videos on carbs, sugar, sodium amounts, and sodium sources!

In the app we recommend drinks based on sugar and table salt - the recipes are all homemade products. For gels, you can use the same recipe, but reduce the water and add some sodium alginate to help with the consistency.

Thank you! We've got some ideas for videos on this topic in the future and this is prompting us to think about it some more.

It sounds like you've found a great solution! I'm not such a big fan of chocolate flavors in hot conditions, but on a cooler day that sounds pretty good.

Thank you!

😂. We also had some comments saying there are "dozens of us racing that duration"!

@that’s awesome, your people have found you then!! 🙌🏼🙌🏼

Not everyone can be as neurodivergent as we are. Some of us are more blessed than others. /mildly sarcastic...only mildly.

Yes - the protein from the milk includes BCAAs... We'd probably keep the ice-cream strategy for the Netflix sessions and not endurance sports though 😂

Solid! Or should we say, liquid! ba-da--ch. Sorry. So sorry.

Hahaha - great. You probably didn't need to fuel that with gels!

Hahaha, I do keep a sports drink in the fridge for such sicknesses, though.

It's 2025 so it's probably like $1,000 per serving or something. Okay, fine, we'll take one for the team. :)

@@Saturday_ProFuel I can't wait to hear what you think about the proprietary hydro-goop formula. 😂

For some, they are trouble. For others, no issue whatsoever. *Usually* the biggest issue is over-sweetening and sweet/flavor fatigue during long efforts where high carbs are needed.

@Saturday_ProFuel thanks! So far, I've not exceeded 60g C/h for sustained periods, so I'll see how that plays out.

Thank you! It's useful to find products that you like and that are available to complement a good nutrition plan. Gu definitely meets those goals.

Thank you!

Brilliant! Glad you've found some nutrition strategies that work for both your breakfast and your training!

Thanks for sharing.

For an activity like that, we recommend considering the overall, average intensity of the 30-90' and then fueling for that. So it is more likely to be a moderate or tempo type of effort if you're using the Saturday app. Then we'd recommend choosing an activity type (in the app) where the body position is vertical like running or cross-country skiing. The biggest impact on your nutrition is probably the conditions and how hot it on the day which will change the sodium and water recommendations.

For every day life, it can be a good option to support hydration (and during fasting too). We don't recommend it for sport though.

@Saturday_ProFuel thank you, hugs from San Juan Puerto Rico 🫶🏻

Maltodextrin has been shown in multiple studies as a valid and effective way to improve endurance performance. We're sharing that and our experience with many athletes who have found it useful.

this isn't intended for people sitting on the couch its meant for endurance athletes burning calories

@@TrailBoundco eat eggs, not some strange white powder that a bunch of steroid junkies recommend.

We recommend using table salt if you're looking for a simple, cheap source of sodium. ~400mg/L Na and 15-20g CHO for a simple rehydration solution can work well.

10+, but also different type of linkages than the maltodextrin preferable for sport performance. Resistant maltodextrin (RMD) = bad for during sport performance, better for health outside exercise, not fully digestible, slows down gut processing of other things and blunts flow of glucose to bloodstream from gut. All bad for sports, but better than regular non-resistant maltodextrin if one choose (for some reason?) to consume it outside exercise. Regular non-resistant maltodextrin = rapidly absorbable and fully digestible. Gets to blood stream fully and quickly. Great for sports. Not optimal for healthy calorie consumption outside of during exercise periods.

@@Saturday_ProFuel Thanks for the fast and detailed reply. Which maltodextrin (RMD or MD) is used in food products to improve the mouthfeel, as filler and such?

@@VeggoFix@VeggoFix Honest answer: haven't looked into it because it's outside the scope of fueling for sports performance, which is 99% of what our channel is about (for now). That said, it's probably not RMD.

@@Saturday_ProFuel Thank you for your honest answer. It is very nice to see someone not making unsubstantiated claims on YT that confuse people. Will recommend your channel to others looking for no BS sports nutrition advice.

We'd recommend looking at our website for recommended options. You can find options for both carbs and sodium on the helpful links page (saturdaymorning.fit/resources-helpful-links).

It's on the list! Coming soon. Thanks for the feedback.

@ amazing loving Ur Channel! Thats high qualitycontent

Thank you!! I've replied to some of your other comments already :)

Thank you! We really appreciate the support.

You could go 100% sodium citrate and lots of athletes do. We usually recommend starting with table salt because it's cheap and readily available and then cutting that with sodium citrate if there are any gut issues, but you could go straight to sodium citrate if you've already got it.

@Saturday_ProFuel I ordered sodium citrate but when it arrived I noticed it was sodium citrate dihydrate. Is it the same thing or do I need to mix more than a tsp to = 1000 mg sodium?