Homemade carb drink for endurance endeavors.

I dont want to make this look and feel like one of those InstaPot recipes where you have to learn about the person’s life before getting the ingredients for that “easy chili recipe” you googled.

“Easy Carb Mix Recipe”

If you dont want to mix it yourself I’d be happy to mix and ship it to you directly. Send me an email: fuelingtheflow@gmail.com.

First thing to note is I am not a doctor so if you’re scared, go ask them for their input. Second thing is the 2:1 ratio; this simply means you add twice as much of something as you would the other thing. The two things in the case of this carb mix is Glucose: Fructose. Here is a link to why you want this ratio, when sweating hard for a long time is the goal.

You’ll want a good scale to measure these things, this is the ONE I use. (95K reviews 5 Stars!)

Fueling Strategy	1Hour Intense (v02/ Sweet Spot/ Threshold/ Tempo)	1Hour or less of Easy work
Ingredient	80 Grams of Carbs	40 Grams of Carbs
Glucose	52.5g	26g
Fructose	26.5g	13g
Salt	1 Pinch	1/2 Pinch
Sodium Alginate (Optional)	1 Pinch	1/2 Pinch

I dont have an exhaustive list of products I have tried but even after buying one or two tubs of sugar water one knows they’ve over paid. In hunting for every hidden watt last year, I did learn about the magic ratio for carb consumption. I also learned that Eliud Kipchoge would go on to break the world marathon record using this magic ratio and consuming upwards of 120 grams of carbs per hour to do so. I remember, from about a million years ago, SLOWTWITCH folks were finding secret home formulas for making their own blends. The word Maltodextrin means nothing to me, other than I read it on slow twitch a few times when folks were looking to save money on their race and training nutrition. Fast forward to 2020 or so and I learned that 80 to 90 to 100+grams of carbs was all that was written on the cheat sheet. This is the recipe to get to that.

It came time to buy another tub myself and like I have done a few times, I googled making my own blend. I was instantly overwhelmed by syllables and math problems. Because I am lazier than I am dumb, I forgot to order the GU Powder and was forced to relive this experience again. This time I was more inclined to give it a try. Instead of ordering a bulk tub uf GU, I ordered the ingredients to mix my own.

I didnt want to publish this without trying the blend for myself. I wanted to make sure to try it under some intensities. I have not had any stomach issues. I have felt really good on workouts and races. For those counting I have done a 20 minute FTP test (with a good result), 2 Threshold Sessions, 2 Sweetspot Sessions, 2 easy rides, 2 V02 Max Sessions, and 2 XC races. I also enjoy the taste.

Please reach out with any questions or any recommendations.