Also, one final thing; I live in Norway, so I have no idea what these lemon packs are. Can I substitute it with citric acid? Thank you for this article. I liked the idea of keeping it simple with three ingredients. I created my own calculator for tonicity and I am now slowly cranking up the carbs from 60g to g per hour.

Thanks again. It is becoming increasing more difficult to buy Fructose due to health issues. Is the amount of fructose consumed in an energy drink harmful and if so, is there any alternatives.

assuming you will be using sport drink to fuel physically activity, it is nothing but beneficial to your body.. fructose in this case is extra beneficial since it allows for adequate fueling under oncoming energy would be harmful since it adds insult to your body.

fast carbs are bad and then use it as dogma in another.. You are absolutely wrong. Same studies that were studying glucose and fructose uptakes also state that fructose is dangerous to the health and should be avoided.

The studies were only made to proof that mixing glucose and fructose can increase the oxidation rate. It was not conducted with health in mind. Fructose is metabolized by the liver. The liver will store excess of fructose as fat in the l iver leading to a fatty liver which is well known to cause diabetes and cancer and other cardio vascular deseases.

This means that ingesting all the fructose in the usual hourly ratios of , or You will very likely suffer from metabolic disease if you do this long term. It would be generally a good idea to research a topic properly before posting any recommendation or acting like you know anything about the matter.

Be more responsible. There is a general consense that fructose has negative effects on health. The same studies that show the mix of glucose with fructose increases the potential carbohydrate uptake due to fructose uses different glucose transporters mark that the concerncs in regards of health should not be disregarded and require more studies.

Fructose i s a very slow carbohydrate that is oxidized by the liver before it can enter the blood stream as glucose and lactate. The body can usually metabolize 25g per day. Overcharging the liver with fructose will lead to a fatty liver because the fructose is stored as fat in the liver.

This is why non-obese people have fatty livers and suffer from related metabolic deseases like high blood pressure, diabetes, liver cancer and more. Fructose digested from fruits has shown to be less problematic because of the special mixture of fructose with glucose and fibres.

The max. Additionally, the same studies stress that the oxidation intake is just improved when ingested by highly trained athletes athlete that can sustain a high intensity exercise longer than 2.

The only benefit is that glucose combined with fructose seems to lower gastric distress. But the negative health impact does not proof this fact to be of relevance. The same studies that find certain benefits in a minority of highly trained athletes suggest that fructose should be generally avoided for health reasons.

While fructose was once viewed as a good alternative to glucose in diets studies have showed the dangers of fructose. Many thousands of endurance athletes have been using gels, drinks and chews to fuel their exercise for quite some time with I am not aware of any evidence of increased rates of fatty liver disease in endurance athletes compared to the general population and if what you were saying is true, presumably that would be evident.

I think it is understood that the liver is not storing fructose as fat when blood, liver and muscle glycogen stores are depleted rapidly during prolonged endurance exercise — instead fructose is used to restore those depleted glycogen levels.

An endurance athlete who is using more glycogen than they can consume during exercise and who is taking a fuel with fructose included to maximize carbohdrate uptake rate for performance reason does not really need to worry about fatty liver disease. On the otherhand, many in the general population leading sedentary lifestyle should not be taking the same products.

FastTalk has a nice website and podcast where experts talk about nutrition and fueling for endurance athletes and they specifically discuss the safety of high carbohydrate drinks and fructose. Wow, amazing article. Your article was so informative and taught me much about sports drinks.

I have started using UCAN corn starch for all my runs and have had good success. Is it possible for you to look at the tonicity of the unflavored UCAN corn starch?

you mean just using fructose instead of fructose and maltodextrin? and yeah, it might be too sweet or not a very good-tasting type of sweet. maltodextrin is essentially glucose. if you meant fructose to glucose then what i shared above still applies. But have no idea on its tonicity profile.

Shouldnt it be better that the fructose to maltodextrin blends given the immediate availability of the glucose.

i believe fructose is a monosaccharide which is why it pairs well with malto to allow for greater absorption. Fructose is only metabolized by the liver. In order to get the fructose to the liver the intestine has to use the GLUT5 glucose transporters.

Those are significantly fewer than the SGLT1 which transport glucose. This means GLUT5 transportation system is saturated much earlier and therefore limiting the fructose oxidation rate. This is why fructose is acting so much slower than glucose.

You really spread false information here. It s nothing wrong in admitting that you lack knowledge. But it is wrong to spread wrong information and to counsel people with wrong information. Awesome article! I have a very low osmolality Hypotonic solution which seems to be great for hydration.

My pop thinking i start with hypotonic and albeit making this less so, still provide a hybrid solution for longer distances. absolutely, you can use this as a base and modify depending on the distance. The first is obviously water. Secondly is the carbohydrate; this is usually some combination of glucose, fructose, sucrose or maltodextrin.

Glucose is moderately sweet, sucrose a two-sugar molecule of glucose and fructose is a little sweeter again, and fructose is very sweet. Most sports drinks these days use a combination of maltodextrin and fructose — the maltodextrin chosen to reduce the sweetness and the fructose to take advantage of the separate channel in the gut which absorbs fructose independently to glucose.

This allows more carbohydrate to be absorbed from the gut simultaneously and allows carbohydrate intakes of greater than 60g an hour to be absorbed successfully.

The third ingredient is sodium or salt. Salt further reduces the sweetness of the carbohydrate, increases the rate of absorption from the gut and slightly increases the retention of fluid in the blood so you pee out less if you drink more than needed.

To achieve this the sodium content would have to be so high that the fluid would be undrinkable more than four times the sodium of ready-to-drink Gatorade. Fourth is a source of acidity such as citric acid. For a DIY sports drink you can use lemon or lime juice which also doubles as the final element: flavour.

So how much should you add of each ingredient? Maintains a normal heartbeat: Potassium regulates the heartbeat, making it one of the most important electrolytes for healthy heart function. Aids in appropriate muscular contraction: Low potassium and chloride levels have been linked to poor muscle contractions.

Therefore, the potassium in Snergy supports the nerve signal transmission. Improves performance: Magnesium in Snergy eliminates the lactic acid buildup, allowing an athlete to perform efficiently for longer periods.

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Increases aerobic capacity and stamina: Snergy provides vitamin B6 and B12 that are required for red blood cell production, resulting in increased strength and stamina.

Ingredients and their functions: Dextrose Monohydrate: Dextrose is a simple sugar that chemically resembles glucose. It is widely used in sports drinks and energy gels. Dextrose is energy-dense and can enter the bloodstream rapidly, hence, helps to replenish the glycogen stores.

This makes dextrose extremely useful for endurance and long-distance athletes such as cyclists, marathon runners or triathletes. Sucrose: Sucrose is a simple carbohydrate sugar which improves performance during exercise, maintains blood glucose levels by preventing hypoglycaemia and provides added fuel.

Simple carbohydrates provide energy to the muscles and support muscle recovery. Sucrose acts as post-workout fuel for muscles as it helps revive the muscle glycogen stores. Acidity Regulator INS : INS is commonly used in foods and drinks to add a sour taste, enhance flavour, and adjust their pH.

Due to its acidic pH, it is widely used for food preservation, as bacteria cannot grow in an acidic environment. It also prevents or delays the oxidation process in foods items. Sodium Chloride: Sodium chloride helps to compensate for the fluid lost during exercise in form of sweat.

It is very important for athletes to remain hydrated post-workout or during a competition to avoid headaches, lethargy and loss of focus. Potassium Chloride: It helps maintain blood pressure levels, reduces the risk of recurring kidney stones and maintains proper hydration levels.

Magnesium Oxide: Magnesium is important for the movement of sodium and potassium across the cell membranes. Magnesium oxide in Snergy prevents leg cramps that occur due to electrolyte loss from the body, reduces the risk of palpitation, blood pressure fluctuations, fatigue, muscle and bone pain and insomnia.

Taurine: Taurine in Snergy increases physical stamina and improves athletic performance. It also promotes sound mental health and helps with anxiety, panic attacks, and insomnia.

Taurine supplements are widely used by athletes and bodybuilders to relieve cramps, muscle soreness, and fatigue. Inositol: Inositol influences the action of insulin - a hormone responsible for managing blood sugar levels. It is also effective in lowering the chances of depression, stress and anxiety.

Inositol has a direct relation with serotonin, a neurotransmitter that helps regulate mood and behaviour. Pyridoxine Hydrochloride: Pyridoxine or vitamin B 6 , helps the body to utilise energy from the foods we eat. It also supports the formation of red blood cells and ensures the proper functioning of the nerves.

Pyridoxine helps in improving mood swings and symptoms of depression and promotes brain health. Cyanocobalamin: Cyanocobalamin or vitamin B 12 helps in the development of red blood cells and nerve cells.

It also helps in the synthesis of amino acids and processes carbohydrates into energy. Vitamin B12 delays fatigue and tiredness, thereby enhancing muscular endurance.

Conclusion: Steadfast Nutrition Snergy restores drained energy levels due to everyday activities like travelling, driving, walking and heat induces sweating. References: www.

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