I find sucrose too sweet. I mix fructose and maltodextrin (bought in bulk from Amazon) and add a bit of salt and water. I find it less sweet per gram. More expensive than table sugar, but 4-5x cheaper than commercial mixes
As I explained in the video, fructose uses a different transporter from the gut than glucose, being the main limitation to how much carbs one can absorb in a given period of time. Consuming only glucose will significantly reduce your maximum carb uptake
I thought fructose isn't used at all by the body - all of it goes into the liver, where some limited amount gets converted to glucose, and the rest into fat. That said, I'm not an authority, so I'll have to refresh the details, perhaps I remember it wrong...as is, the only influence of fructose I can think of is the additional, delayed influx of limited amount of glucose coming in at the tail end of the regular glucose metabolic cycle, kind of like having a capacitor in the circuit that is loaded separately and then switched to the main loop.
...but since you can simply take another sip of your glucose drink to nearly instantaneously get more glucose in your blood, it's not clear why getting it from the liver is useful.
@@bramblebop1904 Glucose goes through the gut and tops out for most people around 60grams per hour. Pushing beyond this for many leads to GI distress. Fructose is transported through the liver and allows you to go beyond the limit of the gut. The utilization of fructose during exercise is different, but you're right, probably not good to drink this sitting on the couch. Yes, absorption via the liver is slower but it still leads to higher energy availability/supply than glucose alone. Some athletes are pushing 1:1 ratios now so that is 120grm/hour, but this is only really required if you can put out the work (watts) to utilize it. Most regular riders simply can not sustain the levels of power to justify such high intake, but 60 - 90 grams per hour is feasible for many.
Can't imagine, how hard it has to be, but I belive, Andre would wish this wouldn't impact your love for cycling in negative way and wish all of you guys the best in your hard work in chasing your cycling dreams... Thank you for your honest confession Anton, keep safe.
Go well fella can’t imagine what it will feel like racing and I’m sure you’ll be very nervous descending and you will always have your team mate watching over you .👍
I buy MALTODEXTRINE pure, that is 100% glucose. And mix to the desired ratio with AGAVE SYRUP almost 100% fructose. Maltodextrine has a very mild taste and the agave syrup give a light honey flavour. Add a electrolyte tables forbsodium and taste.
Cool video! Do you have a goal for how much macronutrients you want to eat, related to active calories burned and your metabolism? I'd assume that you're eating more than metabolism + active calories burned right?
I don’t have a specific goal, but the majority consists of carbs, and I make sure to get in enough protein and fats as well. I don’t count my calories, but after a few years of cycling I know quite well how much food my body needs for the different amounts of exercise :)
sorry it is not to criticise you but carbs you eat are bunch of chemicals and rubbish once eat real food like fruits or raw milk or honey carbs you propose will do more damage than good in a long term especially for older riders food quality this is the most important thing as many sportsmen eat crap yes crap
simple carbs are quickly converted into energy if you’re active, especially strenuous activity like these guys. if you’re sedentary, then yeah its poison lol
Nice I will try it out for myself (in lower doses of course). Lastly, curious to know, how did you get to the 70g CHO? Is it based on metabolic tests, or did you just gradually increase it over time?
Based on experience and what I’ve read of recommendations. 60-70g/h on easy rides and 90-120g on interval sessions and races. Has worked well for me 👌🏽
@@AntonStensby herein lies the problem. Athletes have a strong tendency to overdo everything thinking more is better. More than enough is not better than enough.
I originally subscribed because of another video, but this one is making me reconsider. Using plain sugar in your bottles? Is that really the best advice for athletes? Proper nutrition during and after a ride can enhance recovery without the potential health risks associated with high sugar intake. And yes, even athletes can be affected by those risks. If you're skeptical, I suggest looking into the work of Tim Noakes. Please, think twice before following this advice. Instead, consider easing into your training rides for 30-60 minutes without consuming carbs. This approach helps train your body to oxidize fat, keeps fat oxidation elevated during your workout, and spares your glucose stores. After this initial period, you can start incorporating maltodextrin or cyclic starch, and even add some glutamine, electrolytes, or MCT powder if you prefer. Save the fructose for racing, as it can have a detrimental effect during training.
Agree with the idea of NOT consuming carbs for sub 3 hr rides. I use half lemon juice, pink salt, small pinch of ground eggshell (Calcium) and a ~ half teaspoon of beet juice powder. If I go more than 3 hrs. I just eat a 200 Calorie bar. I absolutely want to train my body to burn fat as my main energy source. Having sugar in your mouth for hours on end, can't be good for your teeth either. If sugar is available , then fat will be spared. If I were to add a sweetener to my mix, it would be maple syrup.
Great vid. Carbs right on the money. Protein a bit higher than necessary. 1.6 is usually max level. I usually recommend 1-1.5 for endurance athletes. You easily hit your target amino needs around these levels for recovery. Even burning up leucine as an endurance athlete. More isn’t always better. Excess protein is not stored so it’s pissed out or converted to body fat.
@@AntonStensbyyea I’d never weigh either. I wouldn’t honestly put much thought into protein. If you eat enough food you’ll get enough. Estimating is enough.
