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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 04-07-08, 10:54 AM   #1
alexdrozd
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maltodextrin vs anything else?

I like mixing maltodextrin in my water bottle to drink while I'm riding. Is this just as beneficial to me as say Gu20, or any of the other gels that promote high energy? It's pretty cheap buying this in quantity and I don't have to think about it because every time I take a drink of water I'm supplying myself more carbs. Sound reasonable? Am I missing anything?
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Old 04-07-08, 11:44 AM   #2
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That is the primary contribution of a complex carb in those gels (except for Clif which uses brown rice syrup). You might want to add a simple sugar in there like dextrose or fructose. I think on the Gu site they aim for 80% complex/20% simple but I haven't read the literature to know what they are basing those numbers on.

You may want to consider a source of getting salt/potassium as well.

May I ask where you got your maltodextrin from? I am testing out my own gels and drink mix and have been unable to find it locally so far.
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Old 04-07-08, 11:50 AM   #3
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I am testing out my own gels and drink mix and have been unable to find it locally so far.
Homebrew shops will carry it, as will bodybuilding stores.
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Old 04-07-08, 12:39 PM   #4
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Homebrew shops will carry it, as will bodybuilding stores.
Thanks for the tip. I found a local brew shop that sells malt extract which I presumed had maltodextrin in it. An interesting paper mentions that it is mostly di- and oligosaccharides with some mono but also has inorganic salts and protein, though it doesn't look like much contribution. I hope it tastes good...
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Old 04-07-08, 01:15 PM   #5
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Originally Posted by alexdrozd View Post
I like mixing maltodextrin in my water bottle to drink while I'm riding. Is this just as beneficial to me as say Gu20, or any of the other gels that promote high energy? It's pretty cheap buying this in quantity and I don't have to think about it because every time I take a drink of water I'm supplying myself more carbs. Sound reasonable? Am I missing anything?
Maltodextrin is a glucose polymer (string of glucoses chemically hooked together). The rate of transfer of glucose across the intestinal wall into the blood stream is apparently dependent upon the concentration of glucose in the intestine. Maltodextrin breaks down into glucose at a rate that that maintains this concentration.

However, recent studies have indicated that the total carbohydrate rate is enhanced by having a second simple sugar (fructose) present. I have not yet found a good source of fructose to add to my water bottles along with the matlodextrin.

Also, as another poster mentioned, you need to find a way of getting any needed electrolytes. I add salt and 'low sodium' salt to the mix to get sodium a potassium. For calcium - a couple of Tums. Still looking for a magnesium source.

TF
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Old 04-07-08, 01:44 PM   #6
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http://www.dpsnutrition.net/get_item_no341.htm

NOW Carbo Gain is the brand. Here is the cheapest site I have found. One warning though, it doesn't mix very well. You have to get used to the taste.
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Old 04-08-08, 11:30 AM   #7
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You got it. Don't mix with simple sugars. For long rides, you can add soy or whey protein in a mix about 7:1 by weight. Use a flavored protein for taste. I make up a bottle with 750 calories. Quite thick, but exactly enough for a 3 hour ride. Bring a second bottle of plain water. You can bring more powdered gump in Ziplocs for centuries, etc.
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Old 04-09-08, 03:26 PM   #8
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Has anyone added a caffeine source to their homemade gels before? If I fine-grind coffee beans, will it come out nasty?
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Old 04-09-08, 09:01 PM   #9
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I'm a Dextrose and Nuun fan - 300 cals of Dextrose and one Nuun tablet - gives me all I need. Over 3 hours I start supplementing with Snickers.
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Old 04-10-08, 05:40 AM   #10
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Fructose, Dextrose, Maltodextin home made mix

Indeed the mix of fructose with glucose (or maltodextrin) looks promising. There seems to be one or just a few studies on this, one reference is:

http://www.pponline.co.uk/encyc/malt...tose-drink.htm

It would be nice to see more studies on this. It seems PowerBar has jumped on this wagon,
http://www.powerbar.com/ca/Nutrition...E-E63375540438

So this year I will try a mix of dextrose (simple glucose) 33%, maltodextrin 33%, and fructose 33%. So this will be a 2:1 glucose:fructose combination.

Just ordered online at www.bulkfoods.com all 3.

Best regards,

Michel
www.freetrainingplan.com
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Old 04-10-08, 08:54 AM   #11
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Indeed the mix of fructose with glucose (or maltodextrin) looks promising. There seems to be one or just a few studies on this, one reference is:

http://www.pponline.co.uk/encyc/malt...tose-drink.htm

It would be nice to see more studies on this. It seems PowerBar has jumped on this wagon,
http://www.powerbar.com/ca/Nutrition...E-E63375540438

So this year I will try a mix of dextrose (simple glucose) 33%, maltodextrin 33%, and fructose 33%. So this will be a 2:1 glucose:fructose combination.

Just ordered online at www.bulkfoods.com all 3.

Best regards,

Michel
www.freetrainingplan.com

Thanks for the 'bulkfoods' link. I think you are making the maltodextrine less effective by adding the glucose. It's value seems to be that it breaks down into glucose at a rate that maintains the best concentration for transport. - TF
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