DIY Malto Mix Advice

[Tak]

Hello fellow randos!

In preparation for LEL I'm looking at making another batch of my own maltodextrin drink mix based on Max Poletto's recipe. Just wanted to know what brand you typically rely on for the protein powder component?

Regarding whey protein, I've heard contradictory things about absorption during physical activity (high/low), and would like to know what type of protein powder is best for use as an endurance fuel?

Thank You,

Tak

[Dustin Harding]

My two cents. I would just rely on whole food sources for the protein.

Best

Dustin

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[Kitty Goursolle]

https://youtu.be/Av3o1Cw_iOQ?si=0ZMu4tKv0-kq1Gd2

Overbiked Randonneuring on Youtube....How to make your custom drink mix, based on your metrics. Links to the studies backing up his formula are included as well. 

[Ramsey Hanna]

Are you riding straight through, or stopping? If you are not stopping you barely need any protein, I’ve made it through 30+ hr rides on basically nothing but assorted forms of different sugars/carbs (drink mixes included in that). The protein component was always just something to consume when you stop for recovery pretty sure whey while riding would make me (personally) ill, and I have a pretty strong stomach!

Ramsey

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[Samuel Thompson]

Hello Tak,

My initial response would be to question why you are seeking to use protein as an 'endurance fuel'.

The predominant substrate use for energy metabolism will vary depending on exercise intensity and duration. Carbohydrates and fats form the overwhelming majority of this makeup, with the balance shifting more to carbs as intensity increases. Protein can be used as an energy source if calorie intake is insufficient to fuel the required work. However, even in extreme situations, bodily protein stores have only been shown to provide up to 10% of the total energy used during endurance exercise.

This is not to say that protein ingestion is not important during a multi-day event. Adequate protein intake can primarily help to prevent the loss in skeletal muscle mass. Consuming good levels of protein is therefore no bad thing to maintain bodily function over the duration.

So protein on its own will do very little to provide fuel on its own. You would be best served focusing on keeping your carbohydrate stores replenished, the quantity depending on how long and how intense your ride is.

Hope this helps.

Samuel

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[Tak]

I appreciate everyone's advice and opinions on the matter. Just FYI, I'm working off of a DIY recipe (linked in my first message) that's very similar to Perpetuem, which includes a small proportion of protein and fats overall to carbs.

I've used Perpetuem, or this DIY recipe, for PBP and and other events and so far it has worked for me. I tried using Tailwind (primarily a dextrose sucrose mix) early on, which resulted in pretty bad gastric distress...  

For shorter events I've started to experiment with Skratch's high carb powder, but at this stage for LEL won't try changing up a proven formula.

Best,

Tak