DIY Cheap Triathlon Nutrition: Homemade Intra-Workout Fuel

I want to begin this post by throwing out there. I am not a sports nutritionist, just someone who loves the science behind training and is always looking for ways to get the most out of myself for the least amount of $$.

The Science

To start off, carbohydrates stand out as the primary macronutrient swiftly converted into usable energy. While fat can serve as fuel, it primarily only gets used at low intensity exercise well below your first lactate threshold. Rendering it less favourable during moderate to high intensity physical activity. Protein, on the other hand, doesn't function as an immediate energy source; however, it plays a crucial role in muscle repair post-workout. Throughout your ride, run or swim. Prioritizing carbohydrates is key, with a focus on the most readily digestible and efficient form: sugars.

For decades, it was widely believed that the human gut could effectively digest only up to 60g of carbohydrates per hour, equivalent to 240 calories. Due to the more efficient processing of glucose over fructose, many sports drinks leaned towards using glucose sugars exclusively. However, in the early 2000s, researchers began unveiling that different receptors in the gut handled glucose and fructose separately. This discovery suggested that while the limit for glucose remained at 60g per hour, a certain amount of fructose could also be processed, thus increasing the total available calorie intake. Consequently, the revised recommendation advocated for 90g of carbs per hour, maintaining a 2:1 ratio of glucose to fructose.

In recent years, scientists have challenged the assumptions regarding both the overall quantity and the glucose-to-fructose ratio. As of 2024, nearly all professional cycling teams and a-lot of professional triathletes have adopted the consumption of upwards of 100-120g of carbs per hour, and there's emerging evidence suggesting that a 1:0.8 ratio of glucose to fructose might be optimal.

Taking a broader perspective, the key message is that assuming your stomach can handle it, it's unlikely that you'll over-fuel during a ride, but there's a definite risk of under-fuelling.

My Home Made Intra Workout

So if you are looking to save some money & get the most out of training for a fraction of the cost. Here is an example to get 90g/carbs per hour with a Fructose to Glucose Ratio of 2:1

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INGREDIENTS	QUANTITY	CALORIES	COST/SERVING
Maltodextrin	30g	120	$0.40
Table Sugar	60g	240	$0.07
Sodium Citrate	1 tsp	N/A	$0.04
Flavouring *optional	N/A	N/A	$0.10
TOTALS	90g Carbs	360 Calories	$0.61 CAD Per Bottle

Ingredients

Maltodextrin serves as the cornerstone of the entire mixture. It's a long-chain glucose compound that possesses a milder sweetness compared to fructose and boasts easier digestibility. If you're venturing into crafting your own sports drink and seek substantial benefits with minimal effort, consider blending 60g of maltodextrin into a bottle of water and bypassing other ingredients listed here. Home-

brew supply shops, although unconventional, offer a dependable source for maltodextrin, given its common use in brewing beer. Personally, I always buy in bulk, opting for a 5kg bag that lasts through approximately 160 bottles. Table sugar, your standard white sugar found in grocery stores, consists of a balanced mix of glucose and fructose in a 1:1 ratio. Previously, I have tried pure fructose instead of table sugar, but I transitioned to table sugar and haven't experienced any noticeable differences. However, individuals with sensitive stomachs might encounter difficulties with higher fructose levels. In such cases, reducing the sugar content could alleviate discomfort. If opting for pure fructose, it's essential to adjust the amount of maltodextrin used to maintain the correct ratios, compensating for the loss of glucose content found in table sugar.

Sodium citrate plays a crucial role in electrolyte replacement, alongside carbohydrate intake, during rides. The required sodium intake per hour varies significantly based on factors like sweat rate, sweat saltiness, physical fitness, and weather conditions. Experimentation with sodium levels is necessary to determine individual needs. Personally, I've found that

exceeding 1200mg of sodium per bottle (equivalent to 1 teaspoon of sodium citrate) can lead to minor stomach discomfort. On particularly hot days. I personally don't use Sodium Citrate, I supplement with BPN Supplements (Code "WILL") - Shameless Plug. I add that onto of the mixture as it acts as my Sodium concentrate and makes it taste great!

So Should You be Mixing your Own Sports Drinks?

There are two significant advantages to concocting your own sports drink. Firstly, there's the cost factor. My recipe tallies up to $0.61 CAD per serving, a stark contrast to store-bought options like SiS Beta Fuel at approximately $4.15 CAD, Maurten at $4.86 CAD, or Perpetuem at $4.92 CAD per serving. Over a season, this DIY approach can translate to substantial savings, potentially totalling hundreds or even thousands of dollars.

Secondly, and arguably more crucial, is the ability to tailor everything to suit your specific requirements. Do you aim to fine-tune your carbohydrate intake precisely? Are you prone to heavy sweating and in need of extra electrolytes? Do you harbor particular flavor preferences? Just as professional athletes benefit from customized nutrition, there's no reason why you shouldn't enjoy the same level of personalization.