Bottle-60 Mix
A 60 g carbohydrate powder designed to be mixed into 750 mL of water. Delivers a 1:0.8 maltodextrin-to-fructose ratio alongside a robust electrolyte profile for sustained efforts exceeding 2 hours.
Bottle strategy for cycling, triathlon, and marathon racing. One 63 g scoop per 750 mL bidón; drink to thirst over 45–60 minutes.
Per 63 g serving
Primary carbohydrate — glucose-transporter substrate
Secondary carbohydrate — GLUT-5 transporter substrate
Total fructose 26.7 g/serving. EU labelling may require "high fructose" advisory.
Primary sodium source / alkalising buffer
Contributes ~225 mg sodium; improves palatability vs chloride salts at this dose.
Sodium / osmolality adjustment
Contributes ~300 mg sodium. Combined with citrate for a total ~525 mg Na.
Potassium electrolyte
Contributes ~150 mg potassium.
Magnesium electrolyte
At 16% elemental Mg, 0.20 g yields ~32 mg Mg. Citrate form has good GI tolerance.
pH adjustment / flavour
Targets a mixed solution pH of ~3.5–4.0 in 750 mL water.
Flavour
Anti-caking agent
Keeps powder free-flowing; used at ≤2% of powder weight.
60 g/h carbohydrate intake is within the evidence-supported range for efforts exceeding 2 hours (Burke et al., 2023/24 meta-analysis).
Sodium dose (~525 mg/serving) is at the higher end of NATA position statement recommendations, supporting hydration for endurance efforts.
Near-isotonic osmolality in 750 mL aligns with optimal gastric emptying and fluid absorption (Gisolfi et al., 1998).
Magnesium inclusion supports muscle function; citrate form minimises laxative effect at this dose.
EU: Fructose content of 26.7 g/serving may require a specific nutrition claim advisory under EC 1924/2006. Verify with a regulatory consultant before commercial sale.
Athletes should not add this to an already-concentrated carbohydrate strategy (e.g., gels + bottle) without total carbohydrate intake monitoring.
Test individual GI tolerance in training before using in competition.
Blend dry ingredients thoroughly before packaging. Scoop into shaker, add 200 mL water, shake, then top to 750 mL. Silicon dioxide is critical for powder flowability — do not omit.
Based on indicative supplier pricing. Actual costs vary by order volume and supplier.
This formula is provided for educational and research purposes only. It has not been evaluated by the FDA or any regulatory authority. Always consult a registered dietitian or sports nutritionist before using any homemade supplement.