Destroying GCN's "Rocket Fuel" drink mix - We make a drink you can ACTUALLY afford
ฝัง
- เผยแพร่เมื่อ 22 มิ.ย. 2024
- This video stemmed from a GCN video a few years back that makes a ridiculously overprice drink. With the cost of living skyrocketing, we set to create a similar drink for a fraction of the price.
Useful Info
A few important points to help understand the total calorie count of both recipes:
- There are approx 17kj (almost 4.1 Calories) per gram of carbs
- There are approx 38kj (almost 9.1 Calories) per gram of fats
- Depending on the exact source of the salt there is a roughly 1:1 ratio of sodium to chloride in table salt which is important when calculating electrolyte intake
The use of two carbs and a fat provides three absorption pathways and a two layer energy release. The body takes longer to produce ATP (energy) from fats than carbs. Carbs to cover the intense efforts and fats provide a baseline energy release throughout the ride. One bottle of the above and one bottle of water to take alternate sips as you are riding along.
Bonus Info
Glucose and fructose are absorbed through different channels and via different mechanisms. When you max out your glucose absorption rate (I think about 60g per hour) you can add fructose up to about a 1:1 mix to nearly double the potential energy absorption. Fructose is metabolised a little more slowly than glucose to help spread out the energy release.
Ghetto Recipe
My recipe for 900 Calories in a 750ml bottle is:
- 100g or 1/2 a metric cup of regular sugar (approx 1700kj or 407 Calories)
- 50g (typically one packet depending on brand. I use Ayam brand) coconut milk powder (approx 1350kj or 323Calories)
- 35g or 1/3rd metric cup of full cream milk powder (approx 750kj or 180
Calories from mix of carbs and fats, approx 300mg calcium, 120mg sodium and 9g protein although the protein isn't important in this context)
- up to 250ml of coconut water (for up to 500mg of potassium)
- 1.25g or 1/4 metric teaspoon of table salt (approx 500mg of sodium and
roughly the same chloride) - enough water to fill your bottle.
Sodium: Adjust salt quantity to taste to counter the sugar and also to meet your electrolyte needs.
Sugar: is the ingredient most likely to be manipulated to suit the ride and energy demands, but can get very sweet. Always test sugar and salt in increments before committing to large increases. Not necessarily a bad thing if you're a salty sweater and caked in salt on a stupidly hot Summer's day and in prime condition for cramps.
Coconut milk powder: is about 45% MCT, which means 55% is saturated fat. Not ideal, but we're making a ghetto drink and as long as you burn it off it’s not a concern. Just do a test run before using in a big event in case all the extra fat doesn't agree with you.
Other fats: Can reduce the saturated fat content without messing about too much by using skim milk powder instead of full cream milk powder.
Still has the calcium and sodium for electrolytes, but a lot less energy at approx 380kj because you lose the fat. You need to account for that in the overall energy total.
Coconut water: is an excellent source of potassium as an additional electrolyte with a touch of magnesium.
You'd need magnesium powder if you wanted to create a complete electrolyte drink.
Coconut water also enhances the flavour of the coconut milk.
Get the flavour balance right and you can chug it down, which is another benefit as it promotes hydration by encouraging you to drink.
Remember to Experiment
As long as you know how many KJs are in carbs and fats you can adjust my mix easily to cater for the duration and type of ride you are doing.
So not only how much total energy, but also whether it's biased towards carbs for hard efforts or fats for a longer Z2 ish kinda ride. Or anything in between.
Also important to know that regular sugar (white or raw is the same) has a roughly 1:1 ratio of glucose to fructose.
Key Links:
www.foodstandards.gov.au/scie...
Www.healthdirect.gov.au and search for the nutrition topic you are interested in, eg, sodium. - กีฬา
Who is that handsome guy in the interview? No, the other one 😂 Love the video, mate. Well scripted and well edited and that drink's not too bad either 👍
His name is Jason. Reckon I could set you up with him mate. Seriously all you. Thanks for your time champion.
I'm not sure why we're adding fats as an energy source, maybe I missed the explanation. My personal drink mix is this:
Sugar
Flavored electrolyte powder
Citric acid to balance out the sweetness from the sugar and the flavored powder.^
It's really refreshing and works super well for me
It’s all in the write-up but basically fats are for endurance, carbs are for when you step out of zone 2, so it completely depends on the style of riding that you’re doing.
Totally depends on how long you're on the bike and how hard you're riding and how you've trained your body. The fats provide a third channel for energy uptake after glucose and fructose, which each have their own uptake channels. So that simply means a greater pool of potential energy. Fats are metabolised much more slowly than simple carbs, but you don't stop metabolising fats even when pushing hard. Your body just prioritises the energy source that is optimised to provide what it needs, in the amount it needs, when it needs it. That's normally carbs at mid to high intensity, although you can train your body to run more efficiently on fats and extend your maximal fat metabolism well into the mid zones so carbs aren't required as early and can be reserved for really intense efforts.
Even without fat max optimisation, having your body constantly ticking over to produce ATP from the third energy source helps ensure a reserve of energy to supplement energy from carbs between big efforts. That and the fact that while being slower to convert into energy, the amount of ATP that the body can produce from a given ampunt of fat is nearly 4x what it can produce from carbs. Using the old story of the tortoise and the hare would be a good analogy at this point. So the energy density of fat is much greater than carbs and this can be used to your advantage if you use it strategically.
Thanks mate great video. Have you considered Infinite Go far ? It’s a bit more cost wise but an awesome mix. I think it’s around &4 buck a bottle but you can also have the amount depending on the ride you are doing. Australian company as well
Hey mate, I have not. Happy to give anything a go. I know I need to hydrate more on the bike so having something tasty is an incentive.
@@burgess_and_his_bike . For sure. It is a bit more pricey than this mix but has protein/ magnesium and everything. Can also get them to do a custom mix for you. I was put on to it by a mate and it is brilliant and easy. Like rocket fuel on the bike. I recently did the Brissie to the bay and ended up doing 160km with no problem with fueling using it.
I’ll check it out mate. For the cost and upfront investment this is just wild. Most drinks are at least $50 a tub. All ingredients for ~$20 is crazy good and with the Nutri bullet literally 5 mins prep.
Thanks for the recommendation. I’ve ordered some.
Interesting and great video!
Can't say the milk powder sounds all that good, but i'm keen to give it a go.
Leave it out if you’re too scared 😉 Honestly I was sceptical too, and I think you can see that in the taste test. It is better than you’d think.
@jamescreer The full cream milk powder doesn't change the taste much at all. Makes it a little creamier, but skip it for your first attempt if you're not sure about it. If you don't mind the dairy and are keen for the calcium, but want to reduce the fat, just use skim milk powder instead.
Watched theirs a few years ago and was not impressed. Hopefully, as I watch this, yours is better!
Thanx
Would love to hear your thoughts
The beauty of doing it yourself is complete control over the ingredients. Adjust it as you need to for taste and energy content as well as bias towards carbs or fats. Cheap and easy and tasty too!
I’ve been doing white sugar + salt for the last couple months to test if I feel any different! I’m going to stick with this for some time cuz I’m doing fine and It’s way cheaper!
Yeah it just comes down to taste at the point. If it tastes fine for you then why would you do differently?
Nice one! The commercial products have their place, but it's easy and cheaper to mix yourself with the benefit of a little knowledge. Then you have complete control over the source and concentration of ingredients. I'm all for experimenting and saving a dollar.
Add a teaspoon or two of Coffee and your on a winner ☕☕😋
I don’t hate that idea at all
@@burgess_and_his_bike yep, my normal drink mix is Salt, Brown sugar, coffee, and water.
@@peterbulford4204 sounds solid mate. Sugar in coffee makes me crook. I had a bad experience when I was younger 😓
You should try my out of the road get out of jail drink. Full fat coke and lucozade half and half in a bottle. Not sure if you can get lucozade is oz. It’s banging
Oh, we can get it. You’d be surprised what you can get in this backwater. Sounds like a full blown nitro glycerine in a bottle
@@burgess_and_his_bike 😂😂 it’s fantastic. It’s got me out of trouble way too many times