Skratch Hacks: Gel and Concentrated Bottle Options
Here are a few ways to tinker with our products to either create a gel if that is your preferred fuel source or a concentrated bottle for something like an Ironman when the aid station might not have your prefered nutrition, you don't want to open packets etc.
For a gel-like option you can use 1 scoop per every 1-1.5 ounces.
As a starting point.3.5 scoops or 1 x 53g packet Super High-Carb Drink Mix = 200 calories and 190mg of sodium
7 scoops or 2 x 53g packets Super High-Carb Drink Mix = 400 calories and 380mg of sodium
You can always start with less and add more as needed, based on your caloric and electrolyte needs.You can mix High-Carb with our other hydration mixes into one bottle but you’ll want to do some math and make sure you are getting an appropriate combination of carbs, sodium, and liquid to your needs and to avoid GI distress (too many carbs in too short of a period and you’ll be busting your gut…). This ratio can change depending on the weather, effort, and other factors, so test things in training and if you have questions, hit us up: email@example.com
Don’t want to lug around multiple bottles or packs of mix on long efforts? Want to save time opening packets?… you get the idea. Here is an oldie but goodie concentrated bottle hack done two ways.
You can condense all of your Super High-Carb and/or Hydration Mix needs into one easy-to-carry bottle. You can do this two ways, sip from it and chase with water and just refill the water as you go, or divide the bottle up and squeeze out what you need at aid stations or water stops into a bottle of water.
- Determine the carb and sodium needs for yourself and the event.
- Decide how you want to use and split up your bottle (you made need more than one for crazy long efforts), sip method or pour into water method? Will you combine mixes: Super High
-Carb and Sport or will you keep designated bottles for each — finding the right combo takes some practice and can change depending on effort, weather, individual needs and more.
- Pick your bottle type: bike bottle, soft flask, nalgene, etc.- Figure out how often you will sip or stop the fill from the bottle
- Mark up the bottle by what you need for your individual plan.
- Another option instead of ruler marking: Ex. If you have a 20 oz bottle, pour 5 oz at a time and mark on those lines. This avoids inaccuracy from the contour of your bottle.
- Think of this bottle as only carbs and electrolytes and do not count it towards your fluid needs/intake.
- Practice, practice, practice — try this in training because it is not palatable for everyone.
- Take note: You have to be able and willing to stop every time your main bottle or hydration bladder is empty. Figure out what your priorities are in regard to stopping, mixing ease, carrying packets etc.
Do I need a separate bottle of Sport Hydration Drink Mix?
One serving of Super High-Carb provides the equivalent amount of hydration as one serving of Sport Drink Mix. That said, 1 bottle or about 1/2 liter may not be enough to replace your fluid losses from sweat. So if you do need more hydration beyond one bottle, then our Sport Hydration Mix still fits the bill. Realize that optimal hydration and optimal fueling are not the same thing. We don't always lose calories in proportion to the fluid we lose. On hot days, you may not even need Super High-Carb if you are using our Sport Hydration Mix at a rate that matches your fluid losses, because you may lose so much fluid that a bottle with less calories gives you the same total number of calories. On cooler days, you may find that you're burning the same amount of energy but not sweating as much, so based on your calorie needs and lower fluid needs, a higher calorie Super High-Carb bottle is all that is needed. Think of Super High-Carb and our Sport Hydration Drink Mix as two very different types of tools. It's not that one is better than the other. One is a big hammer without a lot of fluid. The other is a little hammer with a lot more fluid.
You can mix High-Carb with our other hydration mixes into one bottle but you’ll want to do some math and make sure you are getting an appropriate combination of carbs, sodium, and liquid to your needs and to avoid GI distress (too many carbs in too short of a period and you’ll be busting your gut…). This ratio can change depending on the weather, effort, and other factors, so test things in training and if you have questions, hit us up: Info@skratchlabs.com
Can I make Super High-Carb into a gel?
For a gel-like option you can use 1 scoop per every 1-1.5 ounces As a starting point.
3.5 scoops or 1 x 53g packet Super High-Carb Drink Mix = 200 calories and 190mg of sodium
7 scoops or 2 x 53g packets Super High-Carb Drink Mix = 400 calories and 380mg of sodium
You can always start with less and add more as needed, based on your caloric and electrolyte needs.
You can mix High-Carb with our other hydration mixes into one bottle but you’ll want to do some math and make sure you are getting an appropriate combination of carbs, sodium, and liquid to your needs and to avoid GI distress (too many carbs in too short of a period and you’ll be busting your gut…). This ratio can change depending on the weather, effort, and other factors, so test things in training and if you have questions, hit us up: firstname.lastname@example.org
How to use Super High-Carb?
This is a really flexible product in that you can lower the amount depending on weather, activity, etc.The directions to use listed on the bag are: Add 7 scoops to 8 fl oz of water. Shake vigorously. Add remaining 8-12 additional fl oz of water and shake again. For better mixing, let sit for 15 minutes before use.
If you’re using one of our new Super High-Carb 200-calorie packets, simply add one or two packets to 8 fl oz of water, depending on your fueling needs, then shake vigorously. Add remaining 8-12 additional fl oz of water and shake again.
For a gel-like option you can use 1 scoop per every 1-1.5 ounces be sure to drink fluids/hydration mix in addition to ensure you get enough fluid replacement.
How you use it all just depends on how many calories you need to take in and how much water you want to drink to get those calories.
Additionally, the athletes we work with like using the Super High-Carb in conjunction with our drink mix. Not because Super High-Carb doesn’t have the right amount of electrolytes for a 100 gram or 400 kcal serving, but because in the heat, they lose more water and sodium than they burn calories. If you used Super High-Carb to replace both your calories and your fluid/electrolyte loss in the heat, you’d end up consuming too many calories. That said, in the cold, where fluid needs are not as great, the athletes we work with found that they would use less of our sport hydration mix, because their fluid needs were lower, but they’d use the same amount of Super High-Carb since their energy output was still the same.
The combination you use will be weather and exercise intensity dependent. Hot weather, less Super High-Carb and more sport hydration. Cold weather, maybe a little more Super High-Carb and less sport hydration. Think of it as food when you don't have or can't chew food.
How much Super High-Carb can I consume per hour?
Absorption of Super High-Carb is very dependent on the athlete. In our experience, some athletes can only handle a maximum of 60 grams per hour of carbohydrate regardless of source and others can handle as much as 150 grams of carbohydrates.
There are an array of factors that can determine your absorption rate - most of my athletes sit comfortably between 45g -120g of mixed carbohydrates. Based on what is easier for you here is a good starting point - we usually start with 5 scoops per 20oz bottle (if you use a bottle per hour) or you can spread out 7 scoops over 1.5 hours if you are wanting to reduce the amount of bottles you are using (this may depend on the temperature you are training in if you need more water or less).
If you are experiencing GI distress, use less scoops. If you are tolerating and want to experiment (maybe for the longer race) you can add more scoops per hour to see if you can absorb more CHO for longer lasting performance and better energy. If you are mixing with the Sport Hydration mix make sure to count the carbs from that into your total carb math and what your personal needs can consume per hour.
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