Create The Ultimate Zwift Drink From Your Kitchen! How To Fuel Zwift Racing
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- เผยแพร่เมื่อ 1 ก.ค. 2024
- Fuel your Zwift sessions with the perfect drink.
Do you need to spend money on brands like Maurten, Science in Sport or Gatorade to power you through a Zwift session or to fuel Zwift racing?
No!
If you want to, then fair enough. But you don't NEED to. You can make your own drink for Zwift, or other indoor cycling training programs like TrainerRoad or FulGaz, from your kitchen!
You just need some basic ingredients and you're away. If you want to know how to fuel a zwift race, or need some indoor cycling tips, including cycling hydration and overall cycling nutrition tips then this should help you out.
If you want more information you can download my handy bike fuelling guide:
www.nutritiontriathlon.com/bi...
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Hi! I'm James. I'm a Sport and Exercise Nutritionist and I make videos on nutrition to give people simple, clear and easy to use information on a range of subjects. I focus on triathlon and how triathletes can use nutrition to help properly fuel their training and racing.
In my day job I work as an Advanced Clinical Practitioner in General Practice, or Family Medicine for those of you not in the UK, and work in a busy NHS GP practice. I'm a Specialist Paramedic by background and have full independent medicine prescribing rights.
Advanced Clinical Practitioner in Family Medicine, BSc, PGCert
Registered Sport and Exercise Nutritionist (SENr)
MSc Sport and Exercise Nutrition
Nutrition Consultant for Hurry The Food Up
Great Britain Age Group Triathlete
Qualified L2 British Triathlon Coach
I am not affiliated or sponsored by any brands, companies or products that I mentioned or show in my videos. My aim is to make these videos free from any sort of bias!
These videos shouldn't be taken as direct, personal advice on medicine or nutrition but more for information purposes based on the latest research and evidence. Unless otherwise clearly stated, this information is more suited to adults as under 18s have different requirements and considerations. I'm happy to answer any questions you might have as an individual though!
Contact: James@nutritiontriathlon.com
Website:
nutritiontriathlon.com - กีฬา
You can download my free handy bike fuelling guide below:
www.nutritiontriathlon.com/bike-fuel-guide
I hope it helps! 🙂
Great stuff my friend. Glad I have should this channel!
Thank you! Great to have you here 🙂
I'm all for DIY fuelling. We've got so used to having everything pre prepared for convenience, and this hack couldn't be easier! Thanks
Absolutely! Glad to hear you enjoyed it - thanks Allan 🙂
Here is a pro tip: replace 25%-50% of the sugar with corn starch. It desolves perfectly, is super friendly to your gutt and will release it's sugars slower then the sugar. Its even cheaper then sugar too. I go for 25g sugar, 25g starch, 1g salt and 5g mct oil (c8:c10) for every 30min of riding. 1g salt may be to much for most but I am a very heavy salty sweater. F.e. I use two bottles with 75g sugar, 75g starch, 3g salt and 15g mct oil each for an 3h 90km ironman 70.3 bike leg. The starch keeps me fueled after the bike for the half marathon too. Cheers mate, great videos!
Hey, thank you for sharing your creation! Sounds like a fun concoction. I wouldn't suggest 1g of salt is too much - that's only 400mg of sodium if you mixed it with 500ml of fluid - which is pretty average and still well under what you could go up to. I generally wouldn't suggest starch or MCT oil during a race because it's more likely to be contribute to stomach upset (and the oil isn't necessary) - but if it works for you then that's awesome!
I have been using sugar water on my long rides lately, up to 7 hours, 100 grams per hour, plus sodium and some flavoring. Is there any worry of damage to the body over the long term eating all this sugar? Other than our dental health? Thanks for the great video!!
EDIT: Found your other video on this very subject. THANK YOU!!!
Hey, glad you found the other video! 🙂 You're welcome. I'm going to do another full video on this soon as I get lots of questions about it and it's a super interesting topic.
Question for your 120 minutes+ section, there you put 90g per hour of table sugar concoction. I tried with 80g per hour and I can feel that sugar is grinding with my teeth. Is this a limitation to homemade carb drink mix? Branded drink mix on your examples there are quite expensive because maybe technology behind it that requires manufacturers to balance carb and dental hygiene?
Good question! There's no limitation to it other than how palatable you find it - you might find with a different drink mix it becomes a bit more tolerable. But yes, at 90g per hour it is sweet.
Other sports products will commonly use maltodextrin, which is linked glucose molecules, for multiple purposes - one of them being because it's not as sweet. So you can get maltodextrin powder and use that in addition, which would reduce how sweet it is.
You could also have a bottle of water with you too and swill afterwards, and just try to keep good dental hygiene at other points too!
What is easier on teeth, table sugar or maltodextrin? I current use Roctane and add Potassium Gluconate and small amount of Magnesium Glycinate as well. Seems to stop my muscle cramps. If this isn't worse on the teeth I might switch to save money.
If I'm honest I don't know. I would hazard a guess that they are fairly equal, at least in any practical sense. Sorry can't help further with this one
@@paddymurphy-oconnor8255 so I looked it up sucrose is the worst. Maltodextrin has a higher G.I. but has a somewhat lesser effect on cavities. Doesn't sound like the difference is massive but it is a bit better. Someone in the comments suggested making a higher concentration in one bottle and just a plain bottle of water in another and sipping on the water after. Might be a good idea if you ride a lot.
Sounds good!
As a diabetic the limit on my sugar intake is paramount. Any suggestions??
Hey, I'm afraid I wouldn't feel comfortable giving advice for diabetes - sorry
isomaltulose for long sessions
maltodextrin and fructose for harder efforts
If you prefer that then yep sure 🙂
Could it also be used for running ? Or would it not be great for the stomach to digest as I move too much ?
Works for running too! 🙂 This is the basis of lots of sports drinks
@@NutritionTriathlon thank you ! I just found out about your content and I’ve really enjoyed the quality of it !
That's awesome, glad to hear! You're welcome 😊
But, squash?
Hmmmm?
Ummm...no. One word: osmolality. There's a reason why all gels and fancy sports drinks use maltodextrin as the primary glucose - your gut can absorb WAY more grams of carbs per hour (or per litre of water) with maltodextrin vs table sugar. Table sugar (sucrose) is fine for a newbie looking for a small amount of extra carbs during a ride, but if you are doing anything longer than 1.5 or 2 hrs at a high pace, then table sugar just won't cut it. The sucrose will sit in your stomach until your body can dilute it (dehydrating your from the inside) until it has the right osmolality to be absorbed in your gut. So sure, if you're not particularly serious about performance, sugar is a great cheap source of fuel. However, you are directly comparing table sugar to high end sports drinks and saying they are equivalent. For hard efforts over 90 minutes, they absolutely are not the same. Suggestion: create a video showing how to make a homemade sports drink using maltodextrin and fructose. I can send you a recipe if you'd like.
Hi Dave. Thanks for the comment! You're right that it's important to consider osmolality and I've spoken about this in previous videos before.
However, it's really not a limiting factor here. We know that most people can happily tolerate 60g of glucose per hour, and the osmolality of 90g of sucrose is lower than that...
There are plenty of sports studies that have investigated carbohydrate ingestion around this sort of g/hour, and even glucose and fructose as separate molecules are well tolerated (so a higher osmolality than sucrose).
There might be a small difference but realistically the effect is going to be negligible for most people, especially under 90g. I'd hazard that even upwards of that a lot of people would still cope well.
There are many reasons that manufacturers might use maltodextrin. Osmolarity may be part of it, but taste, cost and marketing will all factor as well.
Thanks for the suggestion though, will keep it in mind 🙂
@@NutritionTriathlon Hey, thanks for the reply. Now you are blowing my mind 😀.
I could have this completely wrong, but from my understanding, sucrose requires 19 ml of water per gram for an isotonic solution. I use Maltodextrin/fructose at a 2:1 ratio, with malto requiring only 3.3 ml/g and fructose at 19.2 ml/g. Ignoring electrolytes, for sucrose you'd need 1140 ml to digest 60g of sugar. For the malto/fructose mix you'd need only (40g x 3.3 + 20g x 19.3) = 518 ml of water. I can't realistically drink 1.1 litres of water per hour every hour for 6+ hours, and for only (3.9 * 60) 234 Calories of fuel. 1 litre per hour is my limit. With malto + fructose I can digest 116 g / hr * 3.8 Cal/g = 441 Calories per hour.
For sure this is way more information than casual riders need for a 1 hour spin on Zwift, and 60g of sugar sure ain't going to hurt them. My only concern is that it's not realistic to do long efforts on sucrose alone - you can absorb 2.2x as much carbs per hour (or more specifically, carbs per litre) with malto/fructose (like in Maurten or homemade equivalents) as you can with sucrose. That's why in my mind it's not really a fair comparison between high end sports drinks and table sugar. Am missing something? I'm not a nutritionist, but I've done my best to research the hell out of this stuff for 12-24 hour efforts. All advice is appreciated!
Hey Dave. I think what you're confusing here is around fluid requirements and what's actually needed to absorb carbohydrates.
The tonicity affects 1) how fast or slow gastric emptying is (and hence gastric emptying technically faster 45g sucrose Vs 60g glucose) and 2) the potential need for fluid from the blood to be added to the gut to balance the tonicity.
Whilst they might require different amounts of fluid to make it an isotonic solution in the gut, that doesn't mean that overall the effect is not the same.
By that I mean that the net result is still going to be absorption of the solution and its constituents (glucose and fructose) in a relatively similar fashion. It's a normal physiological function to pull water from your blood into your gut to digest something, an isotonic solution just means it's already ready to go and skips that step. But that's not a biggie, especially with cycling. You will also still be absorbing the carbs whilst this is already happening.
The main issue with this solution, and essentially hypertonic solutions in general, is the need to pull water from your blood which technically dehydrates you in the short term. However, if you're starting early into your ride, consuming a good amount of fluid and starting hydrated? No real issue.
Along with that, the amount of carbs you can absorb and use for energy is not limited as such by the amount of fluid or the source. In general, we know that the max use of exogenous carbs is roughly between 1-1.5g/minute, meaning you can only utilise between 60-90g of carbs per hour (definitely individual variation in this). But what I mean is that with maltodextrin and fructose you could theoretically consume 150g per hour but that doesn't mean you can actually absorb or burn that much.
I mention all that because there are nuances such as exercise intensity decreasing ability to absorb carbs, fatigue, dehydration etc.
But in short, don't overthink it. Your body is very good at this, and long hard efforts with 90g sucrose per hour should still be very well tolerated by a large proportion of cyclists.
I also did a short video which goes over tonicity which you might find useful if you haven't seen this already:
th-cam.com/video/uodVFLUaQBY/w-d-xo.html
Hope that makes sense, happy to talk more 🙂
@@NutritionTriathlon Hey, thanks for the detailed response. I think we're on the same page, but you've fleshed out my understanding of the nuances of tonicity. Thanks for the detailed response!
I first got onto homemade malto/fructose mixes when preparing for my first 24-hour race when I wanted to train hard with the same fuel I planned to use during the race without breaking the bank. I had tested table sugar drinks, but I found after 3-4 hours my gut just wasn't clearing (probably due to the blood-based dilution detailed above) and it was severely affecting my sustained power.
Mountains of research later and I've found malto/fructose works great for me for anything over a couple of hours. The real benefit is having lots of energy left near the end of the ride, and I can't believe the difference in how I feel after a long ride when properly fuelled and hydrated. Personal testing and gut training is obviously necessary to figure out what your specific body can tolerate.
Best of luck with your training! I'll check out your tonicity video.