Great new content! More please... Especially something explaining recovery ingredients more simply. Since I started using Saturday, my gut doesn't seem as sensitive. I give gatorade endurance to both my kids, one for soccer and the other for hockey and it seems to work pretty well for them. I sometimes slip in some salt and additional sugar though...Thanks guys 😄
Ok so if i make my own fuel, should I still put potassium in it? & how much roughly per hour. (170lb male who sweats quite a bit & has had some issues cramping around mile 10-18 during long runs) I’m running my first Marathon planning on running under 5 hours. So far I’m thinking 100g carbs from sugar per hour, 1200mg sodium from sodium citrate per hour & still unsure about the potassium part & if i should include anything else besides caffeine. I’m doing 370 mg at the start and then 60mg per hour since i’m not very sensitive to caffeine. I’d appreciate it a ton if you have any recommendations!
@ HUGE FAN! THANKS! Btw I finished my first Marathon. I was in the bathroom for an hour but we did it none the less 😂 I def should not have had Zaxby’s french fries the night before lol Thanks for all you do for the running community!!
Table sugar is sucrose, already 1:1 glucose:fructose. Then they might have a little malto and a little more fructose in unknown quantities. Seems reasonable.
@@koreystephens we were referring to their branding on the product, as compared to other products like Cytomax which prints physiology textbook images of glut-4 & aquaporin channels on the back of their product to increase buy-in. We were honestly refreshed by the lack of "scientific security blanket marketing" Gatorade used.
@@koreystephens Here's our excuse: We were tired and rusty. We'll do better. We've seen a massive overuse of maltodextrin as a leading ingredient in products for years, often pushing the gluc:fruc ratio to worse than 2:1 (like 3:1 or 10:1!!), which probably never was optimal for anyone. We were a little trigger happy though, because here's how the math actually work out. 9.01g sucrose 9.00g maltodextrin 3.99g fructose Resulting in: 4.505g glucose from sucrose + 9.00g glucose from maltodextrin = 13.505g glucose total. 4.505g fructose from sucrose + 3.99g fructose = 8.495g fructose total. 8.495 / 13.505 = .629 So, with rounding: a or glucose to fructose ratio. Not bad. Not close enough for 1:1 for us, but at least it's somewhere between 2:1 & 1:1! It COULD also work out like this: 12g sucrose 9.00g maltodextrin 1g fructose - (fructose is listed before sodium citrate, of which there is about 1 gram, based on the 300mg sodium). Resulting in: 6.0g glucose from sucrose + 9.0g glucose from maltodextrin = 15g glucose total. 6.0g fructose from sucrose + 1.0g fructose = 7g fructose total. 7 / 15 = .467 So, or or glucose to fructose ratio, depending on how you want to present it. Knowing Gatorade though, they've got it right at 2:1 because that's been their marketing schtick for almost 20 years. :)
@@Saturday_ProFuel 2:1, while possibly not optimal, is certainly reasonable. And it’s by a big-box retailer, so it’s probably better than what I would guess they’d do. They’ve gone and replaced it with a low-carb, diabetic-prioritized option, which is now just terrible for anyone racing IM who isn’t diabetic.
Is there a downside to having a 2:1 ratio of sodium to potassium? You have to eat a lot of very high potassium foods in order to meet your daily needs as an athlete. Magnesium is also fairly difficult to get in. Seems like supplementing while riding/running is a reasonably easy way to offset some of the difficulties there.
@@dennisvermazeren PS. we totally think they should, too. We may or may not have had that in the back of our minds since 2021. Need a couple more years of technological innovation, so thanks for being here with us! ;)
No real problem with it. Two context pieces: some people have an unnecessary vendetta against it. And it is sometimes used by companies to take down the sweetness of their product, at the cost of a much less optimal glucose fructose ratio.
Maltodextrin with fructose seems to be fine for me. It turns out not as “sweet” as table sugar. If you buy it bulk and mix it yourself it comes out much cheaper. That way you can mix sodium and flavor however you want. I use food grade essential oil for flavor.
No real problem with it. Two context pieces: some people have an unnecessary vendetta against it. And it is sometimes used by companies to take down the sweetness of their product, at the cost of a much less optimal glucose fructose ratio. ua-cam.com/video/cT25IRYiLFM/v-deo.html
Sports nutrition Sam Harris is back! Would you consider doing one on magnesium supplementation outside of training? I suffer from a lot of cramps (even on short rides in cold weather) and im currently pounding magnesium glycinate.
You're right. There's no real problem with it! Two context pieces: some people have an unnecessary vendetta against it and our video on it got lambasted (and is also one of our most viewed. (yay, youtube!). And, maltodextrin is sometimes used by companies to take down the sweetness of their product, at the cost of creating a much less optimal glucose fructose ratio. So much so that these products often give athletes terrible GI issues especially on race day where intensity and thermal challenges are amped up.
@@Saturday_ProFuel if you’re having sudden onset issues on race day when intensity and temps suddenly rise out of nowhere, then you maybe should’ve trained with the fueling on a hot, hard day. Not trying to “lambast.” It just seems like a very reasonable option and is something I think most wouldn’t mark as even a “negative.”
No real problem with it. Two context pieces: some people have an unnecessary vendetta against it. And it is sometimes used by companies to take down the sweetness of their product, at the cost of a much less optimal glucose fructose ratio.
New vid? Let’s gooooooo!
we back.
Where do I get that shirt??
Also, loved this video. Heaps of science and self-deprecating humor? I'm in!
Great new content! More please... Especially something explaining recovery ingredients more simply. Since I started using Saturday, my gut doesn't seem as sensitive. I give gatorade endurance to both my kids, one for soccer and the other for hockey and it seems to work pretty well for them. I sometimes slip in some salt and additional sugar though...Thanks guys 😄
More to come!
Ok so if i make my own fuel, should I still put potassium in it? & how much roughly per hour. (170lb male who sweats quite a bit & has had some issues cramping around mile 10-18 during long runs) I’m running my first Marathon planning on running under 5 hours.
So far I’m thinking 100g carbs from sugar per hour, 1200mg sodium from sodium citrate per hour & still unsure about the potassium part & if i should include anything else besides caffeine. I’m doing 370 mg at the start and then 60mg per hour since i’m not very sensitive to caffeine.
I’d appreciate it a ton if you have any recommendations!
Your mix is exactly perfect! No need to add any potassium or anything else. The caffeine looks about right too (maybe a little high, but ok).
@ HUGE FAN! THANKS! Btw I finished my first Marathon. I was in the bathroom for an hour but we did it none the less 😂
I def should not have had Zaxby’s french fries the night before lol
Thanks for all you do for the running community!!
Love all the science! More videos!
On it!
1 scoop is 15g of carbs, 3 scoops is 45 g. 5 scoops would be 75g
The side of the package says 1.5 scoops is 22g not as described at 4:30
Thank you. So it's even less carbs than mentioned in the video. We'll check that.
Table sugar is sucrose, already 1:1 glucose:fructose. Then they might have a little malto and a little more fructose in unknown quantities. Seems reasonable.
Even a resulting 1:.8 glucose:fructose would be still within the realm of reasonable, no?
How do you posit these guys “don’t have a lot of science involved”??? What a wild accusation.
@@koreystephens we were referring to their branding on the product, as compared to other products like Cytomax which prints physiology textbook images of glut-4 & aquaporin channels on the back of their product to increase buy-in. We were honestly refreshed by the lack of "scientific security blanket marketing" Gatorade used.
@@koreystephens Here's our excuse: We were tired and rusty. We'll do better. We've seen a massive overuse of maltodextrin as a leading ingredient in products for years, often pushing the gluc:fruc ratio to worse than 2:1 (like 3:1 or 10:1!!), which probably never was optimal for anyone. We were a little trigger happy though, because here's how the math actually work out.
9.01g sucrose
9.00g maltodextrin
3.99g fructose
Resulting in:
4.505g glucose from sucrose + 9.00g glucose from maltodextrin = 13.505g glucose total.
4.505g fructose from sucrose + 3.99g fructose = 8.495g fructose total.
8.495 / 13.505 = .629
So, with rounding: a or glucose to fructose ratio. Not bad. Not close enough for 1:1 for us, but at least it's somewhere between 2:1 & 1:1!
It COULD also work out like this:
12g sucrose
9.00g maltodextrin
1g fructose - (fructose is listed before sodium citrate, of which there is about 1 gram, based on the 300mg sodium).
Resulting in:
6.0g glucose from sucrose + 9.0g glucose from maltodextrin = 15g glucose total.
6.0g fructose from sucrose + 1.0g fructose = 7g fructose total.
7 / 15 = .467
So, or or glucose to fructose ratio, depending on how you want to present it. Knowing Gatorade though, they've got it right at 2:1 because that's been their marketing schtick for almost 20 years. :)
@@Saturday_ProFuel 2:1, while possibly not optimal, is certainly reasonable. And it’s by a big-box retailer, so it’s probably better than what I would guess they’d do. They’ve gone and replaced it with a low-carb, diabetic-prioritized option, which is now just terrible for anyone racing IM who isn’t diabetic.
Sodium sitrate works like a laxative product in my body.
Yikes! Maybe dial that back then and use just table salt
Is there a downside to having a 2:1 ratio of sodium to potassium? You have to eat a lot of very high potassium foods in order to meet your daily needs as an athlete. Magnesium is also fairly difficult to get in. Seems like supplementing while riding/running is a reasonably easy way to offset some of the difficulties there.
Increased gut risk and increased dehydration risk.
@@Saturday_ProFuel meaning that your body processing potassium during a ride requires water that would otherwise go to supporting blood volume?
Honestly they should just use speed nectar ™ as their on course nutrition
That's Speed Nectar ® to you. 😏 Thanks to a student legal clinic at ASU for getting it registered for us!
Turns out the "(R)" doesn't come through in youtube comments. :/
@@Saturday_ProFuel haha that's great!!
@@dennisvermazeren PS. we totally think they should, too. We may or may not have had that in the back of our minds since 2021. Need a couple more years of technological innovation, so thanks for being here with us! ;)
What's the problem with maltodextrin, can't handle the sweetness of sugar but maltodextrin and fructose in combination is much more palatable for me
No real problem with it. Two context pieces: some people have an unnecessary vendetta against it. And it is sometimes used by companies to take down the sweetness of their product, at the cost of a much less optimal glucose fructose ratio.
Great review! Gatorade endurance does taste good, but definitely spendy!
So spendy! It was our initial impetus to do something about this racket way back in 2017!
I’m looking forward to your video review of Skratch Labs Superfuel and Highly-Branched Cyclic Dextrin in general. 🤩
Us too!
A relevant question is why do Skratch Labs add fructose to their High Carb mix?
Maltodextrin with fructose seems to be fine for me. It turns out not as “sweet” as table sugar. If you buy it bulk and mix it yourself it comes out much cheaper. That way you can mix sodium and flavor however you want. I use food grade essential oil for flavor.
Interesting. How much essential oil are you using?
I am also interested in the issues with maltodextrin
No real problem with it. Two context pieces: some people have an unnecessary vendetta against it. And it is sometimes used by companies to take down the sweetness of their product, at the cost of a much less optimal glucose fructose ratio. ua-cam.com/video/cT25IRYiLFM/v-deo.html
Sports nutrition Sam Harris is back! Would you consider doing one on magnesium supplementation outside of training? I suffer from a lot of cramps (even on short rides in cold weather) and im currently pounding magnesium glycinate.
This sounds like maybe a fitness thing. You hammering?? Maybe a pre-workout hydration and fueling thing?
Literally zero problem with maltodextrin. Glucose product with mild, mild taste; just train with it, and you’ll be fine.
You're right. There's no real problem with it! Two context pieces: some people have an unnecessary vendetta against it and our video on it got lambasted (and is also one of our most viewed. (yay, youtube!). And, maltodextrin is sometimes used by companies to take down the sweetness of their product, at the cost of creating a much less optimal glucose fructose ratio. So much so that these products often give athletes terrible GI issues especially on race day where intensity and thermal challenges are amped up.
@@Saturday_ProFuel if you’re having sudden onset issues on race day when intensity and temps suddenly rise out of nowhere, then you maybe should’ve trained with the fueling on a hot, hard day.
Not trying to “lambast.” It just seems like a very reasonable option and is something I think most wouldn’t mark as even a “negative.”
Magnesium Oxide is a laxative! Maltodextrin makes me ill. I’ll give this a miss! You can’t beat 5 kg of sucrose for £5. 😄
Just be thankful it’s not magnesium citrate, but yeah excess magnesium in products is a great way to induce the wrong kind of motility ;)
I'm all set with cheap gatorade powder with sodium citrate.
Nice!
serving size is wrong. A serving is 1.5 scoops at 22 grams of carbs.
Thank you. We'll make sure that's correct in the app.
For sure, Ironman won’t sink 5 serving scoops into your 24fl oz….so you don’t get what you need 👎
Yup!
I am also interested in the issues with maltodextrin
No real problem with it. Two context pieces: some people have an unnecessary vendetta against it. And it is sometimes used by companies to take down the sweetness of their product, at the cost of a much less optimal glucose fructose ratio.