Subtitle: Stop burning cash while you burn carbs. Here is the science, math, and community-tested recipes for homemade high-performance hydration.
Endurance fueling has undergone a revolution in the last few years. Gone are the days of nibbling on a single banana over a 3-hour ride. The science now points clearly to high-carbohydrate intake, often pushing 90g to 120g per hour, as the key to unlocking performance and recovery for long, hard efforts.
But there is a catch: commercial “super-fuels” like Maurten, SIS Beta Fuel, or Skratch Superfuel can cost upwards of $3.00 per bottle. If you train 10 hours a week, that is a car payment in sugar water.
The good news: the endurance community has been brewing their own alternatives for years, often with identical nutritional profiles for a fraction of the cost. Here is your ultimate guide to DIY high-carb fueling.
The science: why not just sugar?
You could just drink table sugar (sucrose), and many do. But to maximize absorption and minimize gut distress at high intakes (90g+/hr), you need to leverage multiple transport pathways in your gut.
- Glucose (SGLT1 transporter): fast to absorb but saturates around 60g/hour.
- Fructose (GLUT5 transporter): absorbs via a different pathway, allowing you to push total exogenous carb oxidation higher.
Table sugar is a 1:1 bond of glucose and fructose, which is great, but many athletes find it too sweet or increasingly difficult to digest at high concentrations. The solution is often a mix of maltodextrin (a long-chain glucose polymer that tastes less sweet and has lower osmolarity) and fructose.
The golden ratios
The consensus among elite coaches, backed by modern research, revolves around two primary ratios:
- 2:1 (glucose:fructose): the classic standard. Trusted, easier on sensitive stomachs, less sweet.
- 1:0.8 (glucose:fructose): the modern “PRO” standard. Research suggests this allows for higher total oxidation rates (up to 120g/hr) with less GI distress than previously thought possible.
The shopping list
Forget the supplement aisle. You need bulk ingredients.
- Maltodextrin: buy in bulk (5kg+ bags). It is cheap, dissolves well, and is not cloyingly sweet.
- Fructose: often found in the baking aisle or bulk supplement sites. It provides the “kick” and sweetness.
- Sodium citrate: the secret weapon. Unlike table salt (sodium chloride), sodium citrate tastes less salty and helps buffer stomach acid, potentially reducing nausea.
- Flavoring: citric acid, TrueLemon packets, or a scoop of commercial Gatorade powder for taste.
Proven recipes
Here are three proven recipes used by athletes on the Enduroco platform, scaled for a 750ml - 1L bottle.
1. The “Everyday Trainer” (60g carbs)
Best for: sweet spot intervals or 2-hour endurance rides.
- Maltodextrin: 40g
- Fructose: 20g
- Sodium citrate: 1/2 tsp (~1000mg sodium)
- Flavor: squeeze of lemon juice or 1/4 tsp citric acid
2. The “Rocket Fuel” (90g carbs)
Best for: race day or 4+ hour epics. Uses the 1:0.8 ratio.
- Maltodextrin: 50g
- Fructose: 40g
- Sodium citrate: 3/4 tsp (~1500mg sodium)
- Flavor: 1 tsp Gatorade powder (adds flavor without changing the ratio much)
3. The “Keep It Simple” (using table sugar)
Best for: when you ran out of malto or want the cheapest option possible.
- Table sugar (sucrose): 90g
- Sodium citrate: 1/2 tsp
- Note: this will be very sweet. Dissolve in warm water first.
Pro tips for the mixologist
- Warm water first: maltodextrin can clump. Dissolve powders in a few ounces of warm water before topping off with cold water.
- Weigh it: volume measurements (cups/spoons) are notoriously inaccurate for powders. Use a kitchen scale.
- Sodium is king: many athletes underestimate sodium loss. 1 tsp of sodium citrate is roughly 2000mg sodium (varies by brand). Start with 1/2 tsp and titrate up if you are a heavy sweater or notice cardiac drift.
- Dental health: sipping sugar water for 4 hours is hard on teeth. Rinse with plain water occasionally and brush well after rides.
Conclusion
DIY fueling is not just about saving money (though saving 80% is nice); it is about control. You can dial in exact sodium and carb numbers for your body instead of being locked to a brand’s pre-set formula. Start with the “Everyday Trainer” recipe on your next weekend ride and feel the difference.