Thread: DIY Drink Mix?
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Old 11-10-21, 01:51 PM
  #8  
redlude97
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The newest data is showing athletes can consume up to ~140g/hr of carbohydrates at close to a 1:1 ratio of glucose:fructose. Table sugar is exactly 1:1. I've been doing just straight sugar for training in the 100g/hr range. You can mix it at 2-3x in 1 bottle and rinse with water. Sodium citrate has more sodium per gram so i use that instead of table salt if needed in hot weather.

https://www.scienceinsport.com/us/sh...uel-80-15-pack
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