As a cyclist, I take in almost exclusively 120g of carbs an hour so I always just use sucrose. It truly astonishes me that people seem so wary of transferring over to homemade drinks with table sugar and maltodextrin. The other cyclists in my area act like I'm quirky for using sugar. You're doing the lord's work kind sir
The only issue (not a big one…) is that you are ingesting 1 type of sugar this way. May be better to mix sucrose, fructose, and glucose so you can get more rapid absorption of sugar. That why giving a diabetic a sip of soda and fruit juice will raise blood sugar faster, the differ sugars can be taken up more rapidly as they use different transporters.
Can't be too careful @@mavallarino . We burn carbs even when we are warming up. You'd probably want to have about 3ml of energy drink with a microcarblet in the solution. I find that the bottles that hamsters have in their cages are ideal for this. Personally I'd take it at a rate of 1SPM (Sips Per Minute).
Only ingredients i had were salt, sugar and orange concentrate. Tried it. Tastes like orange concentrate with weird aftertaste that lingers. I'm considering using Milo with extra sugar.
Nice, I have been training with Xact sports chews a while now.. next weekend I have a half marathon race where I'm going to be running it in hopefully a sub 90 minute time. I'm bringing along a couple of those chews with me but they are very expensive.. Moving forward, I think I'm going to try your method since I quite often have a hydration vest when I'm training. Whether I'm cycling or running, I think I'm going to going your route if it tastes good and saves money
"a dash of salt" ... You might want to look into that further for long rides like the 100 miles ride (for an hour or two it'll probably be fine). Not only is there some need to replace lost sodium, but it also helps holding on to the fluids you take in.
Very convenient not having to deal with all the empty gel packages during the ride. Does it work well for you on a morning ride with an empty stomach? Do you usually have a pre-ride meal before you go?
Maltodextrin is a mixture of different lenghts of glucose chains (from 2 to about 20 glucose molecules per chain). The longer chains wont be ready to absorb as fast. So you get a slower, more continous absorption of glucose from the gut, if you use maltodextrin. For short, intense sessions using malto might not be as ideal.
That's a hypothesis that makes a lot of sense, and I believed it for awhile, too, but in practice there is no evidence that suggests this is true. "Due to the difference in digestion and absorption, when compared to glucose, it has often been suggested that low-DE MDs, as complex CHOs, will require more time for digestion and absorption, resulting in a lower glycemic response (Zhang and Hamaker, Citation2009). This suggestion, however, is a misconception and is not supported by any research data. In contrast, the enzymic digestion of MDs appears to take place at a high rate leading to an absorption rate not being different from absorption after ingestion of pure glucose, as reflected also by comparable post-ingestive insulin responses at rest and during exercise, as well as oxidation rates during exercise (Hawley et al., Citation1992; Wagenmakers et al., Citation1993; Jeukendrup, Citation2004)." -www.tandfonline.com/doi/full/10.1080/10408398.2014.940415
@@luftatmer Even if there were a slight difference in absorption rate (and it appears there is not), I would still prefer the maltodextrin over dextrose as maltodextrin is much less sweet. My palate won't handle sweet for hours on end.
I'm 96kg, and can easily go for a 2h ride without needing to eat anything... probably because I'm not trying to win a race, but I don't cramp, I don't bonk even when going over threshold, and I don't lose power. I sweat profusely anyway, and living in Australia I do need to drink about 1 litre per hour of water in the summer, but that's it. If I do a 4h+ ride over threshold, I stop for a chocolate bar after 2, but I can't say I definitely needed it. I doubt I could say that if I were anywhere under 90kg though.
Weight won’t have anything to do with it, carb in take does two main things, allows for an athlete to sustain a higher level of output due to not needing to tap in to the fatty acid stores. And also aids in reducing glycogen depletion which would allow an athlete to train day in day out for in theory forever due to the reduced stress on the body and faster recovery times.
Thanks for the video! You did a good job demonstrating it. I have now been experimenting with making a hypertonic/concentrared mix in one bottle with 180 carbs. Since it's so acidic I think it might be bad for my teeth. Any thoughts on how to make the mix less acidic? Thanks!
Hi im not sure I understand your comment fully but I know that sugar is neither basic nor acidic, it is neutral, so just make sure you rinse your mouth sufficiently after taking the sugar.
Use pH test strips to see just how acidic it is and add baking soda till it's where you want it and it tastes OK. Baking soda will replace some of the table salt
I still have to eat though right? Even for a metric century I need actual food? Or is it possible to mix in enough carbs that I won't get that hungry / bonk feeling?
No you don't need to eat, you can consume your carb requirements solely via liquids and not bonk and be just fine on the hunger scale. You can look up EF Energy's "Rocket Fuel" recipe for a more intricate mix that uses some MCT powders as well to get 2500 calories into one bottle. Solid foods may break up the monotony, but plenty of top world level riders fuel on liquids alone. Your body needs glucose, it doesn't care if its solid or liquid food. Also much easier to carry hundreds of grams of carbs in liquid form or in a homemade "Gel" in something like a GU Hydroflask where you can add say 150ml of Maple syrup or 200g of sugar with hot water and just suck on that leaving both your regular bottles for water or electrolytes.
A word of advice, do not use hot watter in your water bottles. You're going to ruin them and will become toxic. If you need to use hot watter to make the mixtures prepare it elsewhere and once is cool down put it in the watter bottle
I'll try this out. I'm thinking I'd like to try making it a syrup with a reusable squeeze bottle long term so that I can carry more water.. I do appreciate this video. Good place to start
I don't think maltodextrin is a good idea. I know it sounds controversial, but if you're looking for an idea glucose:fructose ratio, corn syrup will probably work better
@@mavallarino Agave syrup and honey are both created through their own refining process just like cane sugar has an extraction process. But theres nothing wrong with that. Why the hate for sugar cane?
BTW, I believe you have the ratios wrong. 1:2 Fructose:Glucose (you have it reversed). This is the optimal absorption rate for saccharides from all the articles I’ve read. It’s also what all the Gel/Gu recipes use.
Hello thanks for the comment. I believe you are mistaken, 2/3 of the mixture is sucrose (cane sugar), which is 50 percent glucose and 50% fructose, and the other third is malto (glucose), so it works out to roughly 2 to 1 glucose to fructose. But in the end it doesnt really matter just put some carbs in a bottle and go. Doesnt need to be overthought and to be honest for training I stopped using malto completely and just do sugar with a bit of juice.
I purposely don't want to eat any carbs for up to a 3 hr ride time. This helps me burn fat. At 3 hrs, I just eat a bar (200 Calories) and am good for another hr. Maybe 2 bars if there's some significant climbing. I drink a homemade electrolyte mixture of fresh squeezed lemon juice, pink sea salt, ground up egg shells to neutralize and add something other than sodium. I could add a dash of maple syrup if I plan to be especially >Z2. I avoid sugar as much as possible and want to train up my fat burning metabolism.
That's one of the most stupid things I've seen in a while. Only thing you doing here is stressing your body, lowering performance and sabotaging recovery.
As a cyclist, I take in almost exclusively 120g of carbs an hour so I always just use sucrose. It truly astonishes me that people seem so wary of transferring over to homemade drinks with table sugar and maltodextrin. The other cyclists in my area act like I'm quirky for using sugar. You're doing the lord's work kind sir
What's your mixture of you don't mind?
@@nemure I mix 120 grams of plain sugar with water in a 750ml bottle and add a 1/8-1/4tsp of salt
@@joeyr4869 thx
The only issue (not a big one…) is that you are ingesting 1 type of sugar this way. May be better to mix sucrose, fructose, and glucose so you can get more rapid absorption of sugar.
That why giving a diabetic a sip of soda and fruit juice will raise blood sugar faster, the differ sugars can be taken up more rapidly as they use different transporters.
@@tainicon4639 table sugar is a disaccharide composed of both glucose and fructose
Thanks for this man. Those gels were starting to add up!
Print a fancy label and sell it for $5 per serving
Add a blue food dye and charge even more 😂
Do a limited run and charge even more😂
This is the best video ever!! Thank you so much, will be doing this at the weekend for my long ride.
Dropping some love on the page. Great video just what I needed for my for my 15 minute trainer ride.
Hahaha cheers man
15min?
@@mavallarino I think he's joking.
@@fitigued I was thinking for my 5min warm ups
Can't be too careful @@mavallarino . We burn carbs even when we are warming up. You'd probably want to have about 3ml of energy drink with a microcarblet in the solution. I find that the bottles that hamsters have in their cages are ideal for this. Personally I'd take it at a rate of 1SPM (Sips Per Minute).
Honey, water, salt.
Optional lemon juice for flavor. It's never failed me. Add maple syrup for those special occasions.
Thanks for this video, definitely going to go out and get these things and just make my own now
Trying this tonight for my nightly jog! Thankyou so much, didn’t want to spend tons of money for the gels!
"Lite Salt" has a mixture of potassium and sodium and is available at the grocery store.
And sodium potassium and magnesium as well
Thanks for the easy way to to make using what we already have in our Kitchen!!
Only ingredients i had were salt, sugar and orange concentrate. Tried it. Tastes like orange concentrate with weird aftertaste that lingers. I'm considering using Milo with extra sugar.
Dont over do it on the salt you barely need any or even none at all. And best flavor is white sugar, not brown or less refined cane/turbinado
I want to get back into ultra trail running, and the gels are hella expensive, so this will be a great substitute. thanks heaps.
Thank You!! Great Vid. Straight to the point. Looking forward to trying this out!!
Nice, I have been training with Xact sports chews a while now.. next weekend I have a half marathon race where I'm going to be running it in hopefully a sub 90 minute time. I'm bringing along a couple of those chews with me but they are very expensive..
Moving forward, I think I'm going to try your method since I quite often have a hydration vest when I'm training. Whether I'm cycling or running, I think I'm going to going your route if it tastes good and saves money
Super helpful bud. Thanks!
4:33
Lol, the guy is going to come !
I buy staminade when it's cheap, half strength is good enough for what I do about 25c if I get it for $8
"a dash of salt" ... You might want to look into that further for long rides like the 100 miles ride (for an hour or two it'll probably be fine). Not only is there some need to replace lost sodium, but it also helps holding on to the fluids you take in.
Fantastic video and energy man! Appreciate the tips
I'm broke, therefore only doing 2hour rides.
I can afford these ingredients ❤
Thanks very much 🙏🏻
This is amazing! So do you only drink this on long rides? No solid food? 👍
Very convenient not having to deal with all the empty gel packages during the ride. Does it work well for you on a morning ride with an empty stomach? Do you usually have a pre-ride meal before you go?
I generally eat before training but for early morning rides its nice to just wake up and go and hit gels as you need.
Maltodextrin is a mixture of different lenghts of glucose chains (from 2 to about 20 glucose molecules per chain). The longer chains wont be ready to absorb as fast. So you get a slower, more continous absorption of glucose from the gut, if you use maltodextrin. For short, intense sessions using malto might not be as ideal.
That's a hypothesis that makes a lot of sense, and I believed it for awhile, too, but in practice there is no evidence that suggests this is true.
"Due to the difference in digestion and absorption, when compared to glucose, it has often been suggested that low-DE MDs, as complex CHOs, will require more time for digestion and absorption, resulting in a lower glycemic response (Zhang and Hamaker, Citation2009).
This suggestion, however, is a misconception and is not supported by any research data. In contrast, the enzymic digestion of MDs appears to take place at a high rate leading to an absorption rate not being different from absorption after ingestion of pure glucose, as reflected also by comparable post-ingestive insulin responses at rest and during exercise, as well as oxidation rates during exercise (Hawley et al., Citation1992; Wagenmakers et al., Citation1993; Jeukendrup, Citation2004)."
-www.tandfonline.com/doi/full/10.1080/10408398.2014.940415
Interesting, thanks!
@@luftatmer Even if there were a slight difference in absorption rate (and it appears there is not), I would still prefer the maltodextrin over dextrose as maltodextrin is much less sweet. My palate won't handle sweet for hours on end.
I'm 96kg, and can easily go for a 2h ride without needing to eat anything... probably because I'm not trying to win a race, but I don't cramp, I don't bonk even when going over threshold, and I don't lose power.
I sweat profusely anyway, and living in Australia I do need to drink about 1 litre per hour of water in the summer, but that's it. If I do a 4h+ ride over threshold, I stop for a chocolate bar after 2, but I can't say I definitely needed it. I doubt I could say that if I were anywhere under 90kg though.
Weight won’t have anything to do with it, carb in take does two main things, allows for an athlete to sustain a higher level of output due to not needing to tap in to the fatty acid stores. And also aids in reducing glycogen depletion which would allow an athlete to train day in day out for in theory forever due to the reduced stress on the body and faster recovery times.
Fantastic job help me a lot !
I use a very simple recipe of honey, peanut butter and Nutella, with water to make it run. Gives me everything I need for 1-3 hour rides.
I do something like that, but I dont put sugar and I add lime and orange.
How long after drinking that mixture does it take for your body to start making use of the carbohydrates?
Probably 10-20 minutes
Thanks for the video! You did a good job demonstrating it. I have now been experimenting with making a hypertonic/concentrared mix in one bottle with 180 carbs. Since it's so acidic I think it might be bad for my teeth. Any thoughts on how to make the mix less acidic? Thanks!
Hi im not sure I understand your comment fully but I know that sugar is neither basic nor acidic, it is neutral, so just make sure you rinse your mouth sufficiently after taking the sugar.
@@cormacmcgeough2122 thanks!
Use pH test strips to see just how acidic it is and add baking soda till it's where you want it and it tastes OK. Baking soda will replace some of the table salt
I still have to eat though right? Even for a metric century I need actual food? Or is it possible to mix in enough carbs that I won't get that hungry / bonk feeling?
No you don't need to eat, you can consume your carb requirements solely via liquids and not bonk and be just fine on the hunger scale. You can look up EF Energy's "Rocket Fuel" recipe for a more intricate mix that uses some MCT powders as well to get 2500 calories into one bottle. Solid foods may break up the monotony, but plenty of top world level riders fuel on liquids alone.
Your body needs glucose, it doesn't care if its solid or liquid food. Also much easier to carry hundreds of grams of carbs in liquid form or in a homemade "Gel" in something like a GU Hydroflask where you can add say 150ml of Maple syrup or 200g of sugar with hot water and just suck on that leaving both your regular bottles for water or electrolytes.
molasses syrup and raw honey are too?
Those work fine but they are much more expensive and harder to flavor because they have their own overpowering taste.
A word of advice, do not use hot watter in your water bottles. You're going to ruin them and will become toxic. If you need to use hot watter to make the mixtures prepare it elsewhere and once is cool down put it in the watter bottle
I am surprised big company hasn't put a hit on to you yet.
I just use water, sugar, lemon juice, lime juice, pinch of salt.
So you basically have one really strong drink and bottles of pure water for actual hydration?
I'll try this out. I'm thinking I'd like to try making it a syrup with a reusable squeeze bottle long term so that I can carry more water.. I do appreciate this video. Good place to start
Yeah, change and modify id be curious to hear what practical solutions you come up with.
@@MrAwhicker I do this! Two big bottles on my bike and sirup on the back
Lol, what happened at 4:33 ? Look like my face when i am going to come.
swag!
Nice
why doesn’t cane sugar digest well
It doesnt digest as easily relative to maltodextrin because of the level of fructose in it.
I don't think maltodextrin is a good idea. I know it sounds controversial, but if you're looking for an idea glucose:fructose ratio, corn syrup will probably work better
Why is maltodextrin a bad idea?
Genuine question: is this safe? I really want to make my own cause my wallet's been hurting
He practically made a sports drink pretty much like the ingredients of Gatorade. So yeah, it's safe!
What ratio of water do you add? Thx
Nothing specific, just figure out how dense you personally like the mixture to be.
That is not a gel tho
I just eat my nephews Halloween candy
great lesson....zero bullshit added to instructions presentation
Skip the sugar. Agave syrup and/or honey are great supplements.
What makes you say that ?
@@cormacmcgeough2122 Because they sustain a better energy levels over longer periods of time
@@mavallarino they sustain the same amount of energy per gram
But in their unrefined state they are metabolized differently. More expensive but worth trying
@@mavallarino Agave syrup and honey are both created through their own refining process just like cane sugar has an extraction process. But theres nothing wrong with that. Why the hate for sugar cane?
BTW, I believe you have the ratios wrong. 1:2 Fructose:Glucose (you have it reversed). This is the optimal absorption rate for saccharides from all the articles I’ve read. It’s also what all the Gel/Gu recipes use.
Hello thanks for the comment. I believe you are mistaken, 2/3 of the mixture is sucrose (cane sugar), which is 50 percent glucose and 50% fructose, and the other third is malto (glucose), so it works out to roughly 2 to 1 glucose to fructose. But in the end it doesnt really matter just put some carbs in a bottle and go. Doesnt need to be overthought and to be honest for training I stopped using malto completely and just do sugar with a bit of juice.
the science changes all the time as well, with now many gel manufactures such as SIS getting closer to 1:1 gluc to fruc.
@@cormacmcgeough2122 Any sources to the latest science ? Would be interest to read them.
@@cormacmcgeough2122 Thanks. Yep in that case you get the ratios I mentioned.
@@GodzillaGoesGaga to be honest im not much of a scientist 😅
I purposely don't want to eat any carbs for up to a 3 hr ride time. This helps me burn fat. At 3 hrs, I just eat a bar (200 Calories) and am good for another hr. Maybe 2 bars if there's some significant climbing. I drink a homemade electrolyte mixture of fresh squeezed lemon juice, pink sea salt, ground up egg shells to neutralize and add something other than sodium. I could add a dash of maple syrup if I plan to be especially >Z2. I avoid sugar as much as possible and want to train up my fat burning metabolism.
That's one of the most stupid things I've seen in a while. Only thing you doing here is stressing your body, lowering performance and sabotaging recovery.
@@kubackjeeesome simply ignore any advise
Poison.
The body runs on glucose
yeah, thats why doctors put it into your veins if you are ill. Beause its poison 😀