DIY Carbohydrate Mix: The Ultimate Fuel for Endurance Athletes
For endurance athletes, fueling correctly can make or break performance. Whether you're training for a triathlon, an ultra-distance event, or long rides and runs, having a custom-made carbohydrate mix allows you to fine-tune your energy intake without relying on expensive commercial products.
This guide walks you through the science behind carbohydrate ratios, how to mix your own endurance fuel, and the best way to store and carry it on the go. We’ll also cover the lifespan of your mix, how to extend it with preservatives, and the best way to package it in reusable pouches for a race-friendly fueling solution.
If you're looking for a cost-effective, customisable, and stomach-friendly alternative to sports drinks and gels, this is the perfect place to start. Let’s dive in!
Ingredients
Component Descriptions and Links
Maltodextrin: Click Here - A fast-digesting carbohydrate providing glucose for immediate energy. Essential for rapid energy delivery during endurance activities.
Fructose: Click Here - A sugar metabolised through a different pathway than glucose, allowing for increased carbohydrate absorption when combined with maltodextrin.
Electrolyte Blend: Click Here - Contains sodium, potassium, and magnesium to support hydration, muscle function, and cramp prevention.
Cordial: Click Here - Adds flavour and a touch of acidity from citric acid, which helps balance and reduce sweetness, creating a more refreshing and palatable carbohydrate drink for endurance activities. You can also use citric acid directly to achieve the same effect without adding flavour.
Potassium Sorbate: Click Here - A food-grade preservative used to prevent the growth of mold, yeast, and bacteria, extending the shelf life of the mix without affecting its taste or performance.
Carbohydrate Mixing Ratios: 2:1 vs 1:0.8
Choosing the right carbohydrate ratio impacts energy absorption, digestion, and performance.
2:1 Ratio (Maltodextrin:Fructose)
Composition: 2 parts maltodextrin (glucose-based) to 1 part fructose.
Absorption Pathway:
Glucose (maltodextrin) is absorbed fast and used for quick energy.
Maltodextrin is absorbed via SGLT1 transporters in the intestine.
Fructose takes a different path, goes to the liver, and turns into energy more slowly.
Fructose is absorbed through GLUT5 transporters and converted into glucose in the liver.
Carbohydrate Uptake Rate: Up to 90g per hour (60g glucose + 30g fructose).
Pros:
✅ High absorption capacity – uses dual transport pathways.
✅ Rapid energy availability – maltodextrin quickly enters the bloodstream.
✅ Lower risk of GI distress – split absorption reduces digestive issues.
Cons:
⚠️ Potential for fructose malabsorption – may cause bloating or GI discomfort.
⚠️ Delayed fructose conversion – fructose must be processed in the liver before being used as fuel.
⚠️ Fructose takes longer to turn into energy.
1:0.8 Ratio (Glucose:Fructose)
Composition: 1 part glucose (or maltodextrin) to 0.8 parts fructose.
Absorption Pathway:
More fructose means more total carbs absorbed.
Glucose is absorbed via SGLT1 transporters.
Liver works harder to process the extra fructose into energy.
Fructose is absorbed through GLUT5 and converted in the liver.
Carbohydrate Uptake Rate: Up to 120g per hour (66g glucose + 54g fructose).
Pros:
✅ Higher carb absorption – supports greater total uptake (~120g/hr).
✅ Better liver glycogen replenishment – beneficial for longer events.
✅ More stable blood sugar levels – reduces spikes and crashes.
Cons:
⚠️ Higher risk of GI issues – increased fructose intake can lead to bloating.
⚠️ Requires adaptation – some athletes need time to train their gut for tolerance.
⚠️ Too much fructose can upset your stomach if you’re not used to it.
Which Ratio to Use?
Shorter sessions (1-3 hours): ✅ 2:1 ratio (simpler, faster glucose availability).
Longer events (4+ hours): ✅ 1:0.8 ratio (higher absorption potential, better glycogen replenishment).
If prone to GI distress: ❌ Avoid high-fructose mixes, stick to 2:1 or lower-fructose blends.
Preparation Guide
Option 1: 2:1 Ratio (Maltodextrin:Fructose)
Maltodextrin: 667g
Fructose: 333g
Total Weight: 1,000g (1kg)
Supports: Up to 90g carbs per hour (60g glucose, 30g fructose).
Option 2: 1:0.8 Ratio (Maltodextrin:Fructose)
Maltodextrin: 556g
Fructose: 444g
Total Weight: 1,000g (1kg)
Supports: Up to 120g carbs per hour (66g glucose, 54g fructose).
Electrolyte Mix Per Volume
500ml: 3.4g (~0.7 tsp)
650ml: 4.4g (~0.9 tsp)
750ml: 5.1g (~1.1 tsp)
800ml: 5.4g (~1.1 tsp)
1L (1000ml): 6.8g (~1.4 tsp)
Mixing a 650ml Bottle of Carbohydrate Drink
Step 1: Determine Carbohydrate Intake
60g per hour (Moderate fuel): 60g mix
90g per hour (High fuel): 90g mix
120g per hour (Max absorption, 1:0.8 only): 120g mix
Step 2: Mixing Instructions
Fill the bottle with 400ml of water.
Add the pre-mixed carbohydrate powder (Maltodextrin + Fructose) and shake well.
Add the cordial and electrolyte blend, then shake again until fully dissolved.
Top up with water to reach 650ml.
Let sit for a minute, then shake once more before drinking.
Step 3: Why Add No Sugar Cordial?
✔️ Flavours the mix – Helps mask the neutral or slightly starchy taste of maltodextrin.
✔️ Citric acid reduces sweetness – Cordial contains citric acid, which balances the taste and prevents the mix from becoming too overpoweringly sweet.
✔️ Makes it more enjoyable – Easier to drink over long sessions without getting tired of the flavour.
You Can Use Citric Acid Instead
If you prefer to keep the mix unflavoured but still want to reduce sweetness, you can add citric acid directly instead of cordial.
How much to use? Start with 0.5g per 650ml and adjust to taste.
Why use it? It keeps the drink more neutral while cutting excessive sweetness, making it easier to consume over long hours.
Mixing Tips
✔️ Use a shaker bottle – helps prevent clumping.
✔️ Dissolve in warm water – speeds up dissolution.
✔️ Adjust sweetness – add more water if needed or add no sugar cordial or citric acid
✔️ Test in training – gut tolerance varies by individual.
✔️ Stay hydrated – increase electrolyte intake in hot conditions.
Energy Gel Pouches – Convenient Fuel for Endurance Sports
For on-the-go fueling, our reusable gel pouches provide a mess-free way to carry your carbohydrate mix during training and racing.
Key Features:
✅ Portable & Lightweight – Fits easily in cycling jerseys, running belts, or triathlon suits.
✅ Resealable Cap – Allows small sips without spills.
✅ Reusable & Durable – Washable and refillable, reducing waste.
✅ No Sticky Hands or Wrappers – Eliminates mess from traditional gel packets.
Pouch Size Options:
250ml Pouch - Click Here – Ideal for longer sessions, carrying up to 90g of carbohydrates.
100ml Pouch - Click Here – Compact option for quick fuel boosts.
Carbohydrate Mix Lifespan – How Long Does It Last?
The shelf life of your homemade carbohydrate mix depends on the ingredients used and whether preservatives are added.
Without Potassium Sorbate (Basic Mix)
Dry Powder Form: Several months if stored in an airtight container in a cool, dry place.
Mixed with Water: 1-2 days at room temperature, 3-5 days if refrigerated.
Why? Once mixed with water, bacteria and mold can start to grow, especially in warm conditions.
With Potassium Sorbate (Extended Shelf Life)
Dry Powder Form: No significant change – remains shelf-stable for several months.
Mixed with Water: 7-14 days if refrigerated, up to a week at cooler room temperatures.
Why? Potassium Sorbate acts as a preservative, preventing bacterial and mold growth.
Cost Breakdown for DIY Carbohydrate Mix
Using the provided ingredient prices, here’s the cost per kilogram (kg), per 100g, and per 1L (1000ml serving) for each ratio.
Note: Prices are as of February 2024 and may vary based on supplier and availability.
Ingredient Prices (Based on Provided Links)
Maltodextrin: $10.00 per kg (Bulk Nutrients)
Fructose: $22.85 per kg (Amazon)
Electrolyte Blend: $96.00 per kg (Bulk Nutrients)
For electrolyte cost calculations, we’ll use 6.8g per 1L (≈1.4 tsp).
Cost Breakdown by Ratio
2:1 Ratio (Maltodextrin:Fructose)
Composition per kg:
Maltodextrin: 666.7g → $6.67
Fructose: 333.3g → $7.62
Electrolyte Blend (10g per kg): $0.96
Total Cost per kg: $15.25
Cost per 100g: $1.53
Cost per 1L (1000ml serving, assuming 90g carb mix + 6.8g electrolyte blend): $1.48
1:0.8 Ratio (Glucose:Fructose)
Composition per kg:
Maltodextrin: 555.6g → $5.56
Fructose: 444.4g → $10.16
Electrolyte Blend (10g per kg): $0.96
Total Cost per kg: $16.68
Cost per 100g: $1.67
Cost per 1L (1000ml serving, assuming 90g carb mix + 6.8g electrolyte blend): $1.62
Key Takeaways
✔️ 2:1 ratio is slightly cheaper per serving, making it a cost-effective option for most athletes.
✔️ 1:0.8 ratio is more expensive due to the higher fructose content, but it allows greater carb absorption per hour (120g vs. 90g).
✔️ Electrolyte blend contributes a minor cost, but is essential for hydration and performance.
✔️ Buying in bulk may lower costs further, especially for fructose and electrolytes.
Carbohydrate Mix – Frequently Asked Questions (FAQs)
1. How much carb mix should I use per hour?
This depends on your energy needs and gut tolerance. Common intake levels are:
60g per hour – Moderate fueling
90g per hour – High fueling
120g per hour – Maximum absorption (only with a 1:0.8 glucose-to-fructose ratio)
Test in training to find what works best for you.
2. Can I pre-mix my carb drink and store it?
Yes, but the lifespan depends on storage conditions:
Without preservatives: 1-2 days at room temperature, up to 5 days refrigerated.
With Potassium Sorbate: Up to 7-14 days refrigerated.
Always check for changes in smell or taste before consuming.
3. Can I use table sugar instead of fructose?
Not ideal. Table sugar (sucrose) is 50% glucose and 50% fructose, meaning it doesn’t match the 2:1 or 1:0.8 ratio needed for optimal absorption.
Pure fructose is preferred for maximizing carbohydrate uptake without gut overload.
4. Do I need to add electrolytes to my mix?
Yes, especially for endurance sports.
Sodium (from salt or electrolyte blends) helps retain water and prevent cramps.
Potassium, magnesium, and calcium contribute to muscle function and hydration.
You can use an electrolyte blend like Bulk Nutrients’ Electrolyte Blend for an easy solution.
5. Why does my mix clump when I stir it?
Maltodextrin and fructose can clump if added too quickly.
✔️ Use a shaker bottle for better mixing.
✔️ Dissolve in warm water first to help break up clumps.
✔️ Add the powder slowly while stirring or shaking to avoid buildup at the bottom.
Disclaimer
This carbohydrate mix guide is for informational purposes only and is not intended as medical or dietary advice. Always consult a qualified healthcare professional, sports nutritionist, or dietitian before making any significant changes to your nutrition or hydration strategy.
Slipstream 3D and its affiliates are not responsible for any adverse reactions, health complications, or performance issues resulting from the use of this mix. Individuals with underlying medical conditions, allergies, or sensitivities should check ingredient suitability before consumption.
Proper storage and hygiene practices must be followed to prevent spoilage or contamination. Users assume full responsibility for preparing and consuming this mix safely.