This time, let’s talk about a topic that’s essential for our training and racing success: fueling. We all know how critical it is to get our carbohydrate and electrolyte intake right during long efforts and races. While the market is full of excellent sports nutrition products, the cost can definitely add up over a season.

The good news is that creating your own effective carbohydrate supplements is not only possible but also allows for customization based on your specific needs and training intensity and it is a lot less expensive.

By understanding the science behind carbohydrate absorption and utilizing readily available ingredients like dextrose and fructose, you can create cost-effective and performance-enhancing fuel.

The core principle behind many modern sports fuel products is the use of multiple transportable carbohydrates, primarily glucose (or maltodextrin/dextrose, a chain of glucose molecules) and fructose. These sugars utilize different transporters in the small intestine for absorption. Glucose primarily uses the SGLT1 transporter, which can become saturated at intake rates around 60-70 grams per hour. Fructose, on the other hand, uses the GLUT5 transporter. By combining glucose and fructose, you can increase the total rate of carbohydrate absorption and oxidation, potentially allowing your body to utilize more carbohydrates for energy during prolonged exercise and reducing the risk of gastrointestinal distress compared to consuming large amounts of only one type of sugar.

Research has evolved regarding the optimal ratio of glucose (slow carbs) to fructose (fast carbs). While a 2:1 glucose-to-fructose ratio was historically recommended and is still prevalent in many products, more recent studies suggest that a ratio closer to 1:0.8 (glucose to fructose) may lead to higher exogenous carbohydrate oxidation rates and improved gut comfort, particularly at higher intake levels (above 60-120 grams per hour).

For your homemade supplements, dextrose is a readily available and inexpensive form of glucose. Therefore, combining dextrose and fructose allows you to create a similar multi-transportable carbohydrate mix. The ideal ratio and total carbohydrate intake per hour will depend on the duration and intensity of your workout or race, as well as your individual tolerance and “gut training.”

Here’s a simplified breakdown based on current understanding:

• For lower intensity or shorter duration workouts: A slightly higher proportion of glucose (dextrose) might be suitable, perhaps closer to a 2:1 or even 1:1 ratio, especially if your total carbohydrate intake per hour is on the lower end (e.g., 30-60 grams).
• For longer duration or higher intensity efforts requiring higher carbohydrate intake (e.g., 60-100+ grams per hour): A ratio closer to 1:0.8 (dextrose to fructose) is likely more beneficial for maximizing absorption and minimizing potential stomach issues.

Experimentation during training is crucial to determine what ratios and total carbohydrate amounts work best for your body and the specific demands of your activity.

Making Your Own Hydro-Carb Drink

Creating a sports drink is as simple as mixing dextrose and fructose with water. The concentration of carbohydrates will depend on your hourly needs and how much fluid you plan to consume. A common starting point is aiming for a 4-8% carbohydrate solution (40-80 grams of carbohydrate per liter of water).

Basic Recipe:

1. Determine your target carbohydrate intake per hour.
2. Decide on your desired dextrose to fructose ratio (e.g., 1:0.8, 2:1 or any ratio that works best for you personal).
3. Calculate the amount of dextrose and fructose needed based on your target intake and ratio.
4. Add the calculated amounts of dextrose and fructose to a water bottle.
5. Fill with water and shake well until the sugars are dissolved (using a mixer can be beneficial).

Example (targeting 60g carbs/hour with a 1:0.8 ratio in 750ml water):

• Total carbohydrate: 60g
• Dextrose (Glucose) portion (1 / 1.8) * 60g ≈ 33.3g
• Fructose portion (0.8 / 1.8) * 60g ≈ 26.7g
• Mix 33.3g dextrose and 26.7g fructose into 750ml of water.

Making Your Own Gels

While perhaps less conventional, creating your own gels in small zip-lock bags is a possibility. You would need to create a more concentrated sugar solution than for a drink. Achieving the desired consistency can be tricky and might require some experimentation with the amount of water used.

Basic Gel Concept:

1. Mix a higher concentration of dextrose and fructose with a minimal amount of water to create a thick syrup-like consistency.
2. Carefully pour or spoon the mixture into small, sealable bags (like snack-sized zip-lock bags or sealable bags).
3. Seal the bags securely.
4. Store for some time in the fridge

This method might be messier and less convenient to consume during exercise compared to commercial gels or a liquid solution.

Adding Electrolytes and Flavors

Simply providing carbohydrates is only part of the fueling equation. Replacing electrolytes lost through sweat, particularly sodium, is vital for hydration and preventing cramping. You can easily add electrolytes to your homemade drinks.

• Sodium: Food-grade salt (sodium chloride) is the most common and essential electrolyte to replace. A starting point could be around 0.5 to 0.7 grams of salt per liter of water, but this can be adjusted based on your sweat rate and the environmental conditions. Other electrolyte mixes or powders can also be incorporated.
• Other Electrolytes: While sodium is key, some athletes also benefit from replenishing small amounts of potassium, magnesium, and calcium. These can be added using electrolyte powders or even small amounts of fruit juice (which also contributes carbohydrates).

To improve palatability, especially with higher carbohydrate concentrations, you can add flavouring.

• Flavouring Extracts: A few drops of food-grade flavouring extracts (like vanilla, lemon, or other fruit flavours) can make a big difference.
• Fruit Juice: A small amount of fruit juice can add both flavour and some electrolytes, but be mindful of the type of sugars in the juice and adjust your dextrose and fructose amounts accordingly.

Important Considerations:

• Hygiene: When making your own supplements, ensure cleanliness to prevent bacterial growth, especially if making larger batches to store.
• Experimentation: Always test your homemade fuels during training before using them in a key race or event. Pay attention to how your stomach tolerates the concentration and ratio.
• Storage: Liquid solutions are best kept chilled if not consumed immediately. Gels in bags should be stored in a cool place.

By taking a DIY approach to your sports supplements, you can significantly reduce costs while gaining valuable insight into what works best for your body’s fueling needs during endurance activities.

Key Takeaway:

Making your own fuel allows for significant cost savings and complete control over your ingredients and ratios. However, just like with any new nutrition product, it is absolutely crucial to test this thoroughly during your training before relying on it for a key race or event. Experiment with different ratios and concentrations to see what works best for your stomach and performance.

Happy mixing and happy training and as always – if there are questions feel free to reach out to me!