this post was submitted on 21 Jul 2023
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Running
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I've had good experience with Isostar, so I've been using it during my long runs.
How many grams of carbs per litre works for you on longer runs? Trying to dial mine in for multi-hour efforts.
What do I do, is that I mix half a liter according to instructions on the box. This lasts me 10-15 Kms. If I run more, then I just double it
That looks like 88g carbohydrates per litre, as 70g of sugar (sucrose and glucose, unclear ratio) with 18g maltodextrin.
I've been using 85g sugar per litre, so pretty much exactly the same. That's reassuring. So that litre would cover two hours of running, with about 30g carbs every half hour.
Sounds about right