From 2547f3a60158d5053b0f61ccf41944f45f7d3f29 Mon Sep 17 00:00:00 2001 From: noisedestroyers Date: Fri, 12 Jun 2026 09:48:31 -0400 Subject: [PATCH] docs: fructose sources reference in RaceLogistics Co-Authored-By: Claude Fable 5 --- RaceLogistics.md | 10 ++++++++++ 1 file changed, 10 insertions(+) diff --git a/RaceLogistics.md b/RaceLogistics.md index 685a8c04..9a76a043 100644 --- a/RaceLogistics.md +++ b/RaceLogistics.md @@ -34,6 +34,16 @@ overloads the glucose pathway (GI risk) because the fructose share is too small; going higher means *more Tailwind relative to gels* or a 1:0.8 product for the 50K/50M. +## Fructose sources (for raising the ratio past ~85 g/h) + +- **1:0.8 products**: Maurten 320, SiS Beta Fuel, Nduranz, Precision Fuel. +- **Cheap**: table sugar (sucrose = 50% fructose) in a bottle; DIY + maltodextrin + crystalline fructose at ~1:0.8 + pinch of salt. +- **Real food / aid station**: honey (~40% fru), maple syrup, gummy candy, + flat Coke (~55% fru), dates/raisins/figs (test fiber tolerance), bananas. +- **Avoid as primary**: agave (~85% fructose), apple juice — fructose solo + absorbs slower and causes its own GI trouble; it only works as the co-fuel. + ## 30K plan — 2026-06-13 (assumes ~4 h) Targets: **75–80 g carb/h · 500–750 ml fluid/h · ~500–700 mg sodium/h**