Yes and No. It will add roughly 20 mM in the bottle. Whether this translates in the body is a complex question, AFAIK there is no clear answer but the best research I know of says that variation between individuals is very high: https://www.sciencedirect.com/science/article/pii/S0963996924016910
I’ve recently begun dissolving some regular old sugar cubes into 550 and 750ml bottles, respectively. I have to say that in a racing setting, it truly makes a difference. I hardly felt like I needed to reach for even a gel during those two hours, where I was drinking 75g/550ml. I was astonished as to how much power and energy I had in my legs, too. They are saying now that 1:1 is actually the simplest dilution to absorb in the lining of the gut. and dirt cheap too. Some 2 or 3 € for 1kg of sugar.
I found a recipe for 60g sugar, 30g malto, and 1 tsp of gatorade powder (per hour) somewhere online and I’ve been using that to good results. I will put double for 2 hours in one bottle, and then use the other bottle for pure water. If I’m doing over 2 hours, I’ll take a ziploc bag of the mix to top up at a stop. It has worked pretty well for me. The only issue is if I drink it too quickly, then my stomach can feel unhappy.
Again, I plug the Saturday app. Not only does it have a super simple home brew mix (sugar+ sodium citrate), you can add and tweak it for targeted carbs and/or mixing other products. It will even tweak the sugar and sodium citrate amounts if you want to add Gatorade powder or plan on ingesting gels/solids.
It even auto adjusts based on work out length and intensity.
The only downside is the subscription but it’s a drop in the bucket if you are buying gels or other branded products
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I use a big Cuisinart Food Processor. You can run it on the low setting if you’re worried about it, but even on the high setting I haven’t had any issues with heat melting the sugar. You can see the slight differences in the ingredients, so it’s pretty easy to tell when it’s all mixed. Do not use a blender as it’s too fast and the sugars melt into a big ol’ mess!
Assuming you can’t weigh/measure per bottle as you go, you can also make bottle-sized portions and stick them in ziploc bags. Write whatever is in them on the outside so you always know.
Any heat will probably help the sugar dissolve, not sure what the issue would be with the sugar ‘melting’, it still works just the same
I’m sure he’s getting at it clumping and sticking inside the blender which does sound problematic.
If you mix with warm water, you can get quite high concentrations with out needing to blend in my experiences
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I’m more thinking of mixing a batch with these ingredients. I like the conviences of just scooping from a container than mixing and weighing each bottle before a ride.
| BULK RECIPE: | (g): |
|---|---|
| MALTODEXTRIN POWDER: | 1814 |
| FRUCTOSE POWDER: | 998 |
| SODIUM CITRATE: | 74 |
| CITRIC ACID: | 47 |
| TOTAL: | 2932.2 |
Perhaps pouring the ingredients in small alternating layers into a large container and mixing it manually with a large wooden spoon or some such