Go Faster with Plain White Sugar?

[@MrNaizon]

I wanted to thank you for sharing your knowledge about fueling for endurance sports. I'm an amateur cyclist, and for my last gravel race, I used your fueling calculator from the Saturday app. I completed the entire event, which was 414 km and took 19 hours, just on sugar water and salt. It was a huge experiment on my body and I was shocked at how well it worked. My stomach felt light and I consistently had power in my legs. In addition to the above, I also consumed 4 gels from SiS, mainly to deliver some caffeine every 100km. Thank you again, this was a game changer. I believe I'm starting a new chapter in my gravel cycling adventures and racing. Regards, Max

[@Saturday_ProFuel]

Absolutely honored to help. Thank you so much for the kind words. Epic event, too!

[@Dflaurich]

You convinced me. After watching this I mixed up my run fuel today just using plain sugar. I’ve dealt with a lot of GI distress over the years. None this run. Going to try it with some harder efforts (pre and post meal too) to see how things go.

[@Saturday_ProFuel]

Beautiful!!

[@dhanso928]

I can't quote exact numbers of grams and calories but I Googled sugar and all the 'carbs needed, ability to digest...blah blah..:. I've been fueling for racing and training for 40+ years, trying everything. Some stuff I just couldn't tolerate, some worked but all of it was pricey. So after running the numbers for brown sugar and comparing quantity to what I've found to work over the years, I now fuel with two heaping tablespoons of brown sugar in a 16oz water bottle, with a couple of saltstick electrolyte caps and a dash of lime juice. Works actually better than the Hammer stuff I was last using tastes good no gut problems. If I do an endurance ( less often now as I'm older) I just mix It stronger and wash down with water.

[@liveloveride1676]

Well said, been using sugar for a while now and also doing my own electrolytes, it's so easy, but people get sucked into the marketing hype.

[@Saturday_ProFuel]

💯💯💯

[@dianahellman9254]

Totally simple, super easy, and definitely works! Eye opening to me, for sure, and has saved me a bunch! And I always have it in the house.

[@Saturday_ProFuel]

Totally makes life a little easier!

[@matheuscabral2202]

I'm a nutrition student from Brazil, and have been a cyclists for 9 years. This year I started studying this subject and came to this exact same conclusion!! I'm among the top U23 mtbers in my country, and I tell people that I run on sugar and salt they laugh at me!! Until I start explaining how these mechanisms work and why sugar is a superior supplement

[@Saturday_ProFuel]

Awesome!! It's great that you've found a solution that works for you and that you're trying to help other athletes.

[@secularist1969]

I didn't believe you until I tried it 2 months ago. Thanks again Dr Alex.

[@Saturday_ProFuel]

Great to hear! Glad you gave it a shot.

[@azmaier100]

This is working really good for me. I do long mountain bike races and was having issues late in the race bonking. I thought I was eating enough. I was not digesting fast enough to keep me going. Using just sugar works fantastic. to mix it up I boil the water in my tea kettle and then mix the sugar and salt and add a little lemon juice. Thank you.

[@Saturday_ProFuel]

Fantastic to hear this!!

[@pbjorklund]

Gonna try some lemon juice next time! Good tip 🎉

[@inz_uzi]

The magical ratio of 1 to 0.8 came from a study in which they tested pure glucose, 2 : 1 ratio mix and 1 : 0.8 ratio mix and the last one came out as the best one. Why didn't they test 1 : 1 ratio? Probably because the sponsor of this study didn't want to accidentally prove that plain table sugar is much better than his extremely expensive concoction. 😊 I've been using sugar for a few years and I can easily consume as much as 120g per hour. Sometimes if it's really hot and I need much more fluids my stomach can refuse to take this much but I can easily adjust the amount of water and carbs because I keep my sugar in form of concentrated syrup in a soft flask. In my bottle I have only water.

[@Saturday_ProFuel]

That sounds like perfect fueling and clearly it works for you. We're agreed about how much more convenient, cheap, and probably better plain sugar is!

[@Anza_34832]

The plain truth about basic fueling in under 3 minutes 👏👍

[@Saturday_ProFuel]

👊 We so appreciate your support!!

[@LouieBaLLz]

This video is a real eye opener. I spend so much on gels that after watching this video I want to cry. Is there a specific brand of table sugar you prefer? Will Dominos sugar be ok to use? Thank you for the amazing video.

[@Saturday_ProFuel]

Literally any brand is just fine. Really really. We cried too.

[@BasicTriGuy]

Been looking more into my nutrition (budding triathlete in mid 30's) and have loved y'all's content. Really helps me get things in perspective for race-day fueling for my upcoming 70.3. Keep the content coming!

[@Saturday_ProFuel]

Thank you! We're really pleased it's helping you. Good luck for the 70.3!

[@thomasjackson4702]

I switched to plain old Domino white sugar with a pack of LMNT earlier this year and it works great for me. Can't tell any difference this mix and the expensive Maurten and SIS Fuel drink mixes. Going to experiment with Himalayan Pink Salt instead of LMNT next.

[@Saturday_ProFuel]

Awesome! This is a very common and illuminating experience for a whole lot of folks.

[@StephanBechert]

THANK YOU! And you can buy table sugar in EVERY shop on unsupported bike races.

[@Saturday_ProFuel]

So true!

[@TylerSmith-sl2cf]

Pure sucrose is too sweet for me, so I prefer the maltodextrin + fructose combo (with sodium citrate). Bulk purchasing and DIY for the low-cost win!

[@TylerSmith-sl2cf]

Downside: having to explain that 50-lb bag of white powder in the basement 🤣

[@Saturday_ProFuel]

what ratio you doing? roughly. Can you tell the sweetness difference between 1:1 malto:fruc, and sucrose? Many people can't.

[@TylerSmith-sl2cf]

Most of last year was 2:1 malto:fructose. I started working it down toward 1:1 according to recent chatter but have been off the bike for a couple months after a crash and haven't been doing any high-carb rides. TBH it's been a while since I've done a heads-up taste test and I may not be able to tell the difference, but I've got close to 75 lbs of malto and fructose to mix up and get through...

[@TheSlounsBerry]

Not sure if you’ve tried it but I’ve been doing a scoop of my favorite Skratch powder + however much sugar to get the carbs I want and I’ve been pleasantly surprised. Seems like the sugar just sort of makes the flavor stronger without being too much sweeter? But could be that I have a bit of a sweet tooth and don’t mind it as much as others 😂

[@Saturday_ProFuel]

@@TheSlounsBerry love this approach! Are you using our app to do that?

[@PatrickDelorenzi]

BOMBSHELL vid!! 🔥

[@Saturday_ProFuel]

Thank you Patrick!

[@ralf72004]

Used to buy dextrose 37.00 for 10lbs, granulated sugar about 7.00 for 10 lbs choice is clear

[@Saturday_ProFuel]

Solid!

[@tahamaradias9470]

Could you also comment on palatinose? Also in comparison with maple syrup?

[@Saturday_ProFuel]

Palatinose = trade name for isomaltulose = another linkage of glucose + fructose in a single disaccharide like sucrose. The problem? It's slower to digest, which means you can't comfortably intake as much of it during training. Great sucrose alternative if you're looking for lower sweetness carb additive outside of training, but not so much during training. Maple syrup is better than isomaltulose and probably not bad overall as a workout fuel. Maybe we'll do a vid on both.

[@tahamaradias9470]

@@Saturday_ProFuel thank you. Recently I have been seing a lot of endurance athletes in europe consuming palatinose and speaking wonders about it. Great video. I have tried just sucrose sugar tablets in a half marathon and did very well 😀😀

[@SchlemilBet]

hi, great video, thanks. But how do you dissolve sugar easily? For my long rides, I try to make a 500ml flask with 300-400g of sugar + a little maltodextrin + sodium citrate but the mixture doesn't dissolve well. Heating the water and making a syrup works well, but how can you do it on an ultra trail, without assistance, if you've got your sugar sachet with you, to dissolve without heating the water?

[@NutritionTriathlon]

Great video and lots of useful info for everyone!

[@Saturday_ProFuel]

Thank you!!

[@user-cx2bk6pm2f]

Brilliant. Nowadays, many reputable trainers/coaches are suggesting this very thing... sugar water in your bottle.

[@Saturday_ProFuel]

Absolutely.

[@TheSlounsBerry]

I stumbled across your posts about using sugar for fuel on a few different forums and after trying it for a couple months I love it! Exactly what I’ve been looking for: a way to pack a lot of carbs on my bike without needing pockets full of gels, and it’s cheap too! I do have one question, might be a dumb one, but when using these high carb/sugar filled bottles do you still get hydration value from the water in those bottles? I have a couple long races in the spring where there won’t be opportunity to refuel (only to get more water) so I’m wondering if I have 2 or even all 3 of my bottles as fuel will I be lacking on hydration?

[@Saturday_ProFuel]

Total fluid consumption is what matters. Yes, count the fluid in your bottles that have sugar in them, too. Does that answer your question?

[@TheSlounsBerry]

@@Saturday_ProFuel It does, thanks!

[@wazzup105]

It does give me stomach pains though.. but so does everything else (although I haven't tried Maurten)... Yeah I know I should probably drink more.... (make that definitely.. less than half a bottle per hour just isn't cutting it I know, but I'm just not thirsty)

[@Saturday_ProFuel]

Need more salt if you're not thirsty but can't get the carbs down. Salt will increase thirst, compelling you to drink more, and your gut will be happier.

[@tahamaradias9470]

And this one too - Highly Branched Cyclic Dextrin ou HBCD) o Cluster Dextrin™ ?? :)

[@Saturday_ProFuel]

Sure! We'll do a vid.

[@Saturday_ProFuel]

ps. This one talks a bit about HBCD etc. kzbin.info/www/bejne/haWQkpd-gt-olac

[@Foxtrottangoabc]

Graham Obree , the one time world record holder , just used to use jam on white bread

[@Saturday_ProFuel]

Yup. Principal ingredient in jam: sugar or corn syrup or high fructose corn syrup, both of which function just like sugar. Smart man.

[@dickieblench5001]

And cornflakes

[@andrewcallus8961]

Hello, it is me again, sorry. So if I want 60g of carbs per hour and I want it to be a 2:1 ratio. I mix 30g of Sugar and 30g of Maltodextrin plus sodium? Sodium I know how to mix it. Thank you

[@Saturday_ProFuel]

Correct!

[@TehAlex2310]

How much sodium would you recommend in that 60g mixture?

[@Saturday_ProFuel]

@@TehAlex2310 How much sodium: kzbin.info/www/bejne/Z5i5Znyjip2hj6c

[@karlkrassnitzer6819]

whole cone sugar and maltodextrin 6 is a still better option than pure sugar to avoid gut stress.

[@Saturday_ProFuel]

Those ingredients can definitely work. We've seen many athletes who have no problem at all with sugar, but some that prefer to use maltodextrin like you.

[@TrailBoundco]

When working on increasing carb intake what are the signs that you are getting close to the peak amount or are starting to go over and take to much and thus need to back off? Is burping and farting sings of getting close to GI distress?

[@Saturday_ProFuel]

Yup, that about sums it up!

[@bernardoetchevers7926]

This is amazing. What is the function of the sodium in the mix though? and how much should I use per gram of sugar? Thank you!

[@Saturday_ProFuel]

Our most recent video might help answer some sodium questions, and also search our channel for the "How much sodium" video.

[@Myke_Juliet]

So adding the 1/8 cup Malto to 1 cup sugar gives you the 2:1 or 1:0.8 ?

[@Saturday_ProFuel]

It depends on the mix, but typically using equal parts maltodextrin to sugar will result in a ratio of 2:1.

[@AcvaristulLenes]

It's OK at medium effort but it hurts my teeth. Especially one that is sensitive. So, on those segments I eat instant oatmeal with banana, oat milk and a small dose of protein powder (amateur cyclist here). For steep climbs, I always default to glucose. At that intensity nothing beats it.

[@Saturday_ProFuel]

#irongut!

[@hernanavella000]

Great Video!. Could you comment on maple syrup?. Thanks

[@Saturday_ProFuel]

Sure thing! Probably not bad for workout fuel. Probably not the best because it's not purely glucose and fructose. Maybe we'll add that to the list of vids.

[@dianahellman9254]

Soooo tasty tho....

[@ldproc0]

Excellent.

[@Saturday_ProFuel]

Thank you!

[@TrailBoundco]

I’ve been mixing sugar/salt with water for the last 5 months with great results but I had a problem at my recent race, maybe you could help me identify the problem. I was targeting race time of 4-6 hours so I mixed in 530g of sugar and 3.5 tsp of salt in 2.4L of water, but also had 1.5L of non mixed water. For training rides I would use 600g of sugar but in the race I was having a hard time getting myself to drink the mix so mainly just drinking a little bit of the pure water. About 1.5h in I drank a bottle of water at the water station and poured some water on my back, when I started to ride again I had to stop a few times because it felt like I was going to throw up/dry heave. Do you think this was due to pouring water on myself and it shocked my system? It was only 70-80* so not super hot compared to other races where pouring water on myself helped alot. I found myself cramping way more than normal later on as well and I’m thinking it was the fact that I wasnt getting enough of the carbs in. Do you think I needed maltodextrin mixed in to make it easier to drink? This was a high intensity off road dirtbike race so a lot of jolting/movement, not a lot of easy rest sections and it ended up taking me 3h 45min. Unfortunately I was not able to hit my hydration target as I only drank .5L of pure water and .2L of the sugar water.I had oatmeal for breakfast and a hammer gel 1 min before the race Thanks for the help, I look forward to using your app soon

[@Saturday_ProFuel]

We bet the app solves this for you. Could be a number of things. It's worth considering replacing salt with sodium citrate, at least partially. The app will help there for sure, and you can find sodium citrate options at saturdaymorning.fit/resources-helpful-links

[@gwmtnbiker]

So 1/2 cup of table sugar appears to give 390 calories and 99g carbs. (That’s = to Tailwind & Skratch) How much salt for an average sweater? Per 1/2 cup sugar??? (Recommendation only…I know you shouldn’t prescribe)

[@Saturday_ProFuel]

1/4 to 1/2 tsp salt. (500-1000mg sodium) is a good place to start.

[@Saturday_ProFuel]

ps. check out our "How much Sodium to go faster video" too!

[@corkycalvin]

Is 1/2 cup of regular sugar per standard size water bottle or is this mixed prior to putting into water bottle? What's the water ratio per1/2 cup of sugar?

[@LarryRebada]

Hi! I just found out about your app and it's very interesting as I'm a triathlete. I just would like to know, if I train everyday and use the recipes from the app, would that amount of sugar be "safe" for me in the long run? Like 30-50g of sugar everyday? I'm asking because when I mix the fuel, it looks like a LOT of sugar. Hope you can clarify. Thank you and more power!!

[@Saturday_ProFuel]

Hi Larry, great question. Yes, that amount of sugar is definitely safe when you are consuming it during training sessions. Your body will be using it as fuel during the session and it will be rapidly metabolized and used by the muscles during the training session. The only potential concern is dental health, which is why we recommend chasing any sugar drinks with water to rinse out your mouth.

[@JustinDoesTriathlon]

Oh I like this. 👍

[@Saturday_ProFuel]

Glad you like it!

[@BenFriberg]

How do you decide on how much sugar and salt to add to your bottle? Say 22oz?

[@Saturday_ProFuel]

Hi Ben, this is dependent on a number of factors: your goals and nutrition preferences, the intensity and duration of the session, the environmental conditions, and a a few more. We've tried to make this easy to manage and plan through our app (there's a free trial so you can test it out).

[@FlnDtr]

How much water should you mix your 120g of carbs with? I read somewhere that ~ 90g is best taken with 1l of water which would mean I need to drink 1.5l every hour to get my 120g of carbs in. I struggle to drink even 750ml an hour.

[@Saturday_ProFuel]

It totally depends, and it doesn't need to be that much at all.

[@Saturday_ProFuel]

PS. Are you aware we made an app that answers this question for you, for every training session!? Check it out! It's called Saturday.

[@Saturday_ProFuel]

PPS. Totally open to answering any specific questions you have here or on our member hub. Ask away!

[@planetmongocommoditiesexch9079]

Durianrider might agree!

[@Saturday_ProFuel]

Nice. 👊

[@donwinston]

I understand that a little extra fructose over and above 50% is optimal for maximum glucose absorption with minimum gastronomical distress. Unless your an elite race I suppose this does not matter much.

[@Saturday_ProFuel]

There isn't an exact ratio of glucose to fructose that works. There are two receptors in the small intestine for these molecules and each can get saturated at different points. Initially it was thought there was a 60g/hr limit for glucose, and this is generally true although there is some individuality in it. Since then products have been using ratios of 2:1 and 1.08:1 for glucose to fructose and we recommend sugar which is 1:1.

[@shanegoodhew8975]

I have done this a few times but I noticed it makes me very thirsty and dry mouthed. have you ever experienced this?

[@Saturday_ProFuel]

You may need more water and sodium! Yes, totally have experienced it. Generally, virtually every person we chat with is under-hydrating due to the post-2000's hyponatremia backlash in the media. Just for your situational awarenss!

[@andrewcallus8961]

Hello everyone First of all thanks for the video Super usefully Kindly can someone help me with the recipe please Something like this? 1 table spoon of sugar 1 table spoon of salt 500ml water

[@Saturday_ProFuel]

What is the goal of your recipe? Fuel training? If so, what kind of training? What duration? You might like our app, if you're into recipes using sugar & salt. :)

[@andrewcallus8961]

@@Saturday_ProFuel I want to try it. I am training for Triathlon. I was going to start with cycling maybe 1-hour interval bike. I think 30g it will be good to start Thanks for any help

[@andrewcallus8961]

@@Saturday_ProFuel Sorry but I cannot even find the APP it is on google play?

[@andrewcallus8961]

Managed

[@Saturday_ProFuel]

@@andrewcallus8961 docs.google.com/forms/d/e/1FAIpQLSe3S62qJ-v5wA3Y0_JSLugIhQerbudYTmYqsY8k1JRXh0OVpg/viewform if you want to get notified of our pre-launch final beta release.

[@terrywalker7127]

I am sorry, I must have missed it. What is the ratio of water, sugar and salt?

[@Saturday_ProFuel]

There is no one optimal ratio of water, sugar, and salt. It changes based on how hard you're training, and how much you're sweating. Check out our other educational videos on carb amounts, sodium amounts, and ask more questions there! Happy to answer!

[@atleastthreecharswide]

What is the use of Sodium Citrate, everyone in the comments is using?

[@Saturday_ProFuel]

Reduced ion concentration and reduced chlorine concentration in the gut. Helps you get more sodium with less risk of gut discomfort during exercise.

[@jakegreenwood6331]

For an ultra would you take just a bag full of sugar with you?

[@Saturday_ProFuel]

Hi Jake, I replied to your question on the INFINIT video. All the best.

[@Unknownfisherman]

Sweet!

[@Saturday_ProFuel]

Haha - yes!

[@johnborton4522]

As an ultra-distance runner, I just can't do the super sweet, table sugar flavor for the 12/18/24+ hours I need to fuel. Gag.

[@Saturday_ProFuel]

Yes, flavor fatigue is definitely something that happens in long ultramarathons. One option would be to maltodextrin and fructose which can be much less sweet. Another option we have in the app is to switch out table sugar for other products and sources of carbs which you prefer. I hope that helps.

[@小小小-g1r]

吃太多糖会导致糖尿病和牙齿健康问题吗

[@Saturday_ProFuel]

Translation from GPT → Does eating too much sugar cause diabetes and dental health problems? Answer #1: No. Check out the link below. TLDR: Your body behaves differently during exercise than all other time. www.slowtwitch.com/Lifestyle/The_Risks_Harms_and_Science_of_Sugar_and_Endurance_Athletes_8678.html Answer #2: Maybe. Two things dramatically reduce the risk: First, brush before exercise. It disturbs the bacteria preventing them from acidifying your oral environment while you drink high-carb beverages. Don't brush immediately after. Second, chase each swig of carb mix with fresh water. Swish a bit if you like to have that fresh clean mouth feel like we do. :) (and you're not on the rivet!)

[@minorlion1327]

White sugar is not the same as fructose and glucose. You have to split the Sucrose molecules to get fructose and glucose in a molecular 1 to 1 ratio

[@Saturday_ProFuel]

Yes - you're right, but this split happens very quickly and easily in the gut. Sugar is split and rapidly available as glucose and fructose after ingestion.

[@lomilomi3535]

Just maybe Nature knows what it is doing when it comes to energy products...😊

[@Saturday_ProFuel]

maybe just maybe!

[@mrdebug6581]

name for the excavator? MESSeal 🤣

[@Saturday_ProFuel]

😂🤣

[@iptranslations1987]

I am simple person. Just throw 100g sugar in one l liter bottle and thats it.

[@Saturday_ProFuel]

Love the KISS method. :) Do you do that for every ride?

[@davidcummings7735]

Exactly that's what I do, to reduce the sweetness I sometimes add half a teaspoon of instant coffee.

[@christosandreev6392]

Sugarophobia intensified. People don't understand shit. "Yeah don't use sugar use the ketones mate". People these days will assume it is more healthy to put melted butter or even olive oil inside your water bottle for fueling. There's a reason professional cyclists consume 120-140g of carbs per hour with minimal proten and fat intake.

[@Saturday_ProFuel]

Yes, agreed. Carbohydrates are optimal for sporting performance and definitely have a place during exercise.

[@maisetas]

they ride in nearly anaerobic state entire time, so body can only consume carbs. . if you go in low aerobic zone you can eat fats.. i do eat mashed avocados with honey, mashed sweet potatos with lots of butter and so on

[@archiethebold2000]

Also, there is a war against Sugar that make Sugar free products appear healthier

[@Saturday_ProFuel]

For sports performance, we need the carbs and sugar is a great choice. That's definitely not the place to being going sugar free.

[@archiethebold2000]

@@Saturday_ProFuel i totally agree. HOWEVER, for the NON-Athlete sugar should be consumed in moderation.