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For an activity like that, we recommend considering the overall, average intensity of the 30-90' and then fueling for that. So it is more likely to be a moderate or tempo type of effort if you're using the Saturday app. Then we'd recommend choosing an activity type (in the app) where the body position is vertical like running or cross-country skiing. The biggest impact on your nutrition is probably the conditions and how hot it on the day which will change the sodium and water recommendations.

For every day life, it can be a good option to support hydration (and during fasting too). We don't recommend it for sport though.

@Saturday_ProFuel thank you, hugs from San Juan Puerto Rico 🫶🏻

Maltodextrin has been shown in multiple studies as a valid and effective way to improve endurance performance. We're sharing that and our experience with many athletes who have found it useful.

We recommend using table salt if you're looking for a simple, cheap source of sodium. ~400mg/L Na and 15-20g CHO for a simple rehydration solution can work well.

10+, but also different type of linkages than the maltodextrin preferable for sport performance. Resistant maltodextrin (RMD) = bad for during sport performance, better for health outside exercise, not fully digestible, slows down gut processing of other things and blunts flow of glucose to bloodstream from gut. All bad for sports, but better than regular non-resistant maltodextrin if one choose (for some reason?) to consume it outside exercise. Regular non-resistant maltodextrin = rapidly absorbable and fully digestible. Gets to blood stream fully and quickly. Great for sports. Not optimal for healthy calorie consumption outside of during exercise periods.

@@Saturday_ProFuel Thanks for the fast and detailed reply. Which maltodextrin (RMD or MD) is used in food products to improve the mouthfeel, as filler and such?

@@VeggoFix@VeggoFix Honest answer: haven't looked into it because it's outside the scope of fueling for sports performance, which is 99% of what our channel is about (for now). That said, it's probably not RMD.

@@Saturday_ProFuel Thank you for your honest answer. It is very nice to see someone not making unsubstantiated claims on YT that confuse people. Will recommend your channel to others looking for no BS sports nutrition advice.

We'd recommend looking at our website for recommended options. You can find options for both carbs and sodium on the helpful links page (saturdaymorning.fit/resources-helpful-links).

It's on the list! Coming soon. Thanks for the feedback.

@ amazing loving Ur Channel! Thats high qualitycontent

Thank you!! I've replied to some of your other comments already :)

Thank you! We really appreciate the support.

You could go 100% sodium citrate and lots of athletes do. We usually recommend starting with table salt because it's cheap and readily available and then cutting that with sodium citrate if there are any gut issues, but you could go straight to sodium citrate if you've already got it.

Thanks for the feedback! I'm glad we could help. There's no harm trying things every now and then (especially if you get a free box), but sticking to simple, DIY options is probably the best option.

Hahaha - what brand sugar and table salt do you use?! I'm not sure I even know, I just use what's at home.

@Saturday_ProFuel I also use whatever is in the cupboard. Sugar is cane sugar. Prefer caster sugar to regular table sugar as the granules are much smaller, but otherwise it's the same. It mixes more easily in the bottle. No need to boil the water and cool it again. Salt is iodised table salt (sea salt). For this morning's 130km ride I had two 750ml bottles with about 1/3 coconut water for taste and potassium, 100g sugar and approx 500mg (1/4 teaspoon) table salt. Then fill with water. Also a camelback bladder with 1 litre of plain water to rinse my teeth between sips. For an event like a competitive Gran Fondo where I might not want to wrangle solid foods while riding in a hectic bunch I might double the sugar and salt to keep the taste balanced. Then add 50g of powdered coconut milk for more energy, yummy taste and some texture. I don't have issues with a high sugar content, but I imagine the coconut milk may help with gut issues for some people who do struggle with high carb drink mixes. I also have my camelback (slim/aero backpack, but can carry 2 litres) so I don't have to grab more fuilds during the ride unless it's crazy hot. Yeah, the fats probably do slow down the absorption of the carbs from the sugar, but I'm nowhere near the pointy end of the event so consistency of performance is far more important to me. From memory the fat in coconut milk is about 50% MCT which is absorbed faster than saturated fats so it makes a reasonable multi-layer energy drink. I can always grab a coke from an aid station if I've dug too deep. When I use solid food it's Aldi Fruity Bars (26g carbs ber bar and little fat) and Woolworths (one of our big supermarkets in Aus) Fruit Sticks (16g carbs per stick and basically fruit flavoured sugar). Dirt cheap, high carb per serve and I find them easy to consume while riding. I never waste money on 'branded' energy or hydration.

Thank you. It's probably quite individual, but we'd probably avoid drinks with more than 200-250mg/L.

It must be as a binding agent or something like that. For carbs and for sweetness that amount will not be noticeable.

That might be antithetical to everything we've shared so far! That being said, we understand the importance of convenience which is why we keep looking and trying different products. We'll think about it...

The naked made me wonder if that's what drowning tastes like.

I kind of liked trying the different flavors outside of training just because they're something different. But, yes, they're probably an acquired taste!

It is kind of like seawater... I've made that mistake with homemade drinks before and it was quickly corrected!

🤣

I think he just showed you in the video.🤣🤦‍♂

We have an app which shares recipes, but you can also look on our website for links to base ingredients to make your own drinks (saturdaymorning.fit/resources-helpful-links).

We're pretty consistent in what we recommend. Thanks for the support!

They're ok outside of sport and I kind of liked trying something different on the flavors, but I wouldn't buy them again.

There's less than 1g per serving of maltodextrin. Is that what you're worried about? Is there something else we should know about?

Yes - convenience and an occasional different taste profile can definitely be useful. We're not against using products where you can make them work for you which is why we try to suggest options for additions or adjustments.

Yes!

Yes! Hopefully there weren't any LMNT in your stockings...

A couple of things that you could try are to use a shaker designed for making protein powder drinks that has either a sieve or a metal ball, or to use warm water (make it the night before and then refrigerate).

I'm glad you found it useful. We know that typically practice is ahead of the research, but it's so critical to do that research to quantify and validate the claims you hear from athletes and nutrition companies.

We'll add that to the list for future reviews. However, based on what you said, it does sound like it could be a good base to use with the app and to supplement with some extra sodium.

Thanks! Have you had a chance to try any of the suggestions in the video? Did it make a difference?

For during sport, maltodextrin is a great option. Outside of use during exercise, we wouldn't recommend it as part of your daily diet.

you could wear a hear rate monitor to check what zones you are going into .. then use those in the calculator. If you don't want to do any of that - well - just start taking in about 70 grams per hour of very simple carbs like sugar and also be drinking enough water (based on your urination amounts and color)

@@FT__Bicycling_____-sc7yv I should definitely try a heart rate monitor at least to see the time intervals of rest on the chairlift vs downhill work time and effort.

Thanks for the question. I hope you're having a good snowboarding session so far. For an activity that is intermittent like snowboarding you would need to use the average intensity the time you're on the mountain; this will probably be "low aerobic". Then estimate how much you will be sweating which can be tricky in cold conditions, but if you're dressed up in many layers it's important to get this right. Then use an activity that represents the same upright body position so I would suggest either xc skiing or running in the app. I hope that helps.

​@@Saturday_ProFuelthanks so much for the reply. It's a tricky one to fuel, that's for sure.