In this episode, we break down how to create an optimized, science-based cycling performance drink using just three key ingredients. We explain the science behind dual intestinal transport pathways that allow cyclists to absorb up to 120 grams of carbohydrates per hour. The result is a significant power output improvement that translate directly to faster riding, even up to 8% or more.

Joanne and Bryant guide you through the specific ratio of glucose and fructose that maximizes absorption, while explaining the crucial role of sodium for maintaining fluid balance and facilitating carbohydrate uptake. They provide specific recipes tailored for varying intensities and introduce the concept of "gut training". The discussion contrasts the DIY three-ingredient formula with commercial alternatives, examining both efficacy and convenience to help you make an informed choice.

Our focus: demystifying the science of performance nutrition and empowering you to create professional-level fuel at a fraction of the cost. Because understanding how your body processes carbohydrates during effort is the foundation of sustainable performance gains.

This podcast is the audio companion to https://fasterbikeblog.com. Visit the blog for all visuals and videos related to the blogpost. You can e-mail us at podcast@fasterbikeblog.com.

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