Yeah, i guess these things really gotta self DIY and see how much you can tahan with your own fav snacks, beverages or self-mixed maltodextrin power and actually i think also can dial it back down a little accordingly as well coz ultimately it is also a matter of energy usage/output, in which their "watts" are higher than ours.
She runs her 10k in 32-33 mins, so i think if we really wanna experiment, liquid nutrition mixed with gels or snacks, with a total intake of 90g/hr shd be more than optimal in a race environment. 40-60g/hr i think as you'd have experienced before, also no issue can support.
Doesn't matter if it is ultimately not oxidised and turned into energy, coz Connor of GCN and Sarah of GTN did get tested and their exogenous oxidation rate is just like 45g/hr. That means the actual utilization of the carbs and turning into energy, not only able to tahan GI issues or able to absorb it past the intestinal walls.
Bonus :
I'd recommend also play with Kang Shi Bo drinks first if dont wanna play with iherb's maltodextrin powder, the main +ve is that maltodextrin isnt sweet and some folks might not be able to tahan the sickly sweet flavour of sugary drinks. The kang shi bo beverage comes in various sugar concentrations between 5.4g all the way to 12.3g/100ml depending on flavour so just read the label. and can get in 500ml or even larger 1000ml bottles that can squeeze into the back of the jersey.
All these are typically using HFCS-55, ie 55% fructose and 45% glucose....which is basically the same 1:0.8 Glucose:Fructose ratio as commercial gel products.
For sure there is weight of coz, but for testing purposes is ok. So next time if go RHB Lekas ride then can mix maltodextrin with water at the R&R areas......but of coz for those into timings and racing this is a somewhat moot point coz of time wastage. The nutrition bottle can just mix to a certain concentration, ie 90g per 200ml and then you additionally take in a bit of gels like 1 gel per hour, the other bottle can be plain water.
Note : Actually fructose needs at least 90 mins to be processed by the liver before it becomes glucose, ie the Glycemic index is not as low as glucose. Glucose is basically instant energy, maciam 5 mins after drinking can feel effect and press turbo already, with peak effect reached by 15 mins.
Maltodextrin gets processed into glucose solely. But of coz as Ah Soon mentioned in simple layman terms in Alvinawwy's video, the total possible intake is limited if it is just glucose only, coz our intenstines have 2 absorption pathways, one for fructose and one for glucose.
For cycling and FM, of coz the durations are long......so ok. But if just HM and fuelling is a thing for the runner, dont really need fructose, glucose can liao (ie Glucolin powder from NTUC which is dextrose, which is basically glucose's identical twin brother)
