Calculate carb/electrolyte ratios and osmolarity for your custom sports drink.
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Understanding Your Ingredients
Maltodextrin
A complex carbohydrate that provides steady, long-lasting energy. It has a high molecular weight, which means it contributes less to osmolarity while delivering significant calories. Ideal for sustained endurance efforts.
Running low? Get quality maltodextrinFructose
A simple sugar absorbed through a different intestinal pathway than glucose (maltodextrin). Adding fructose allows you to absorb more total carbs per hour, but too much can cause GI distress. Best used in combination with maltodextrin.
Running low? Get pure crystalline fructoseSodium
The primary electrolyte lost through sweat. Critical for fluid balance, nerve function, and muscle contractions. Most athletes need 200-500mg per hour depending on sweat rate and conditions.
Running low? Get sodium citratePotassium & Magnesium
Essential electrolytes for muscle function and preventing cramps. While lost in smaller amounts than sodium, they play crucial roles in cardiac function and muscle relaxation. Typical ratio: 2:1 potassium to magnesium.
Running low? Get potassium chloride Get magnesium malateCaffeine
A central nervous system stimulant that can enhance endurance performance and reduce perceived exertion. Typical dose: 100-200mg consumed 30-60 minutes before exercise. Benefits include reduced fatigue, improved alertness, and enhanced fat oxidation. Individual tolerance varies widely - start with lower doses (50-100mg) if new to caffeine. Caution: May cause jitters, GI distress, or sleep disruption. Half-life is ~5 hours, so consider timing for evening workouts.
Running low? Get pure caffeine powderAmino Acids (BCAAs/EAAs)
The building blocks of protein that may help reduce muscle breakdown during prolonged exercise. BCAAs (leucine, isoleucine, valine) are the most researched, while EAAs provide a complete amino acid profile. Typical intra-workout dose: 5-10g BCAAs or 10-15g EAAs. Research shows mixed results on performance benefits, but they may reduce perceived exertion and support recovery when training glycogen-depleted. Most beneficial for fasted training or ultra-endurance events over 3+ hours. Not essential for well-fueled efforts under 2-3 hours. Note: Can cause GI distress if overdosed, start with lower amounts.
Running low? Get EAA powderPopular Ratios Used by Athletes
- 2:1 Maltodextrin:Fructose - The most researched and widely used ratio. Allows optimal carb absorption (up to 90-120g/hr) without overwhelming the gut.
- 1:1 Maltodextrin:Fructose - Higher fructose content for very high carb intake (120g+/hr) in ultra-endurance events. Requires gut training.
- Glucose-only (Maltodextrin only) - Maximum absorption around 60g/hr. Good for shorter efforts under 2 hours where you don't need massive carb intake.
Note: The "right" ratio depends on your individual tolerance, effort duration, and training. Start conservative and experiment in training, never on race day!
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Plan Your Ride
Calculate fueling requirements based on your current recipe and ride details.