My "per hour " includes the 700ml of 4% (30g CHO) and the 300ml plain water + 42g solid food that is roughly 25g CHO, 10g fat, 7g protein. That provides ~55g CHO plus some fat and protein (per hour) for the long days (upwards of 10 hours).
There are certain times when I stick with 70g CHO (dextrose) in 1 litre of water per hour for simplicity (long swims) or if I need to empty the stomach a bit, or for an hour on the bike after finishing a long swim when heart rate is elevated.
Because I don’t want the fructose. It’s really difficult to digest when not within single pieces of fruit. It causes huge metabolic disturbances throughout the body when not eaten as single pieces of fruit. (Search Peter Attia’s website and have a listen/read.) And sucrose is a disaccharide which means the ratio is completely wrong if you want to use both glucose and fructose.
That’s why I found his conversations with people whose focus is the study of the effects of fructose so engaging. TBH, I was shocked by much of what I learned (and I’ve been in the nutrition, fitness and wellness space for some time).
I did complete my 1st race event last Saturday, id like to thank everyone who has helped this newbie 50 yr old with advices. I was feeling a bit sick for the ride but managed to complete the distance!!!
