DIY Carbohydrate Mix for Endurance Athletes
If you're an endurance athlete looking to fuel your workouts effectively, creating your own carbohydrate mix can be a game-changer. Not only can it be tailored to your specific needs, but it can also be a cost-effective alternative to commercial products.
Here's some info about the carb mix I make for myself;
Ingredients:
Maltodextrin (Glucose)
I initially used Glucose from nuts.com, but I found it to be extremely sweet, so I'll be trying a different glucose source next time.
Fructose
Also available from nuts.com.
Sodium (Table salt)
Flavor agent of your choice; I use raspberry powder and lime crystals
Directions:
Mixing the Carbohydrates: Start by deciding how many grams of carbohydrates you need per hour during your workouts. I typically aim for 60-90 grams. To create a balanced mix, combine the glucose and fructose at a ratio of 2:1 or 1:0.8. For instance, for a 1:0.8 ratio, I use 50 grams of glucose and 40 grams of fructose. Adjust these quantities according to your specific requirements.
Adding Sodium: Sodium is crucial for maintaining electrolyte balance during long workouts. I use about 1.5 grams of table salt, which provides approximately 400mg of sodium. Some athletes use Sodium Citrate as an alternative, but I haven't tried that yet.
Flavoring Your Mix: Personalize your mix by adding flavor agents. I enjoy the taste of raspberry and lime, so I use approximately 1/8 teaspoon of each per bottle. However, feel free to experiment with different flavors to suit your preferences.
Mix and Store: Once you've fine-tuned your mix to your liking with one bottle, you can easily scale up the quantities to create a larger batch. Store the mix in a resealable container and scoop out the desired amount into your workout bottles.
A Note on Maltodextrin:
For a flavorless option, consider using Tapioca Maltodextrin, which you can find on Amazon. This tapioca-derived maltodextrin is known for its neutral taste and can be an excellent choice if you want your mix to be all about the carbohydrates without any added sweetness.
Customizing your carbohydrate mix is a great way to ensure you're fueling your body efficiently during endurance activities. With a little experimentation, you can find the perfect combination of ingredients and ratios that work best for you. eed.
Hope this helps and let me know if you have any questions.