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The Sports Nutrition Industry Don't Want You To See This — Transcript · YTtoTranscript

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The Sports Nutrition Industry Don't Want You To See This

Göran Winblad · 1,499 words · 7 min read · EN-ORIG

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Below is the complete, readable transcript of The Sports Nutrition Industry Don't Want You To See This by Göran Winblad on YouTube. Read the full text, copy any part you need, or generate a transcript for any video with our free tool.

This sport drink costs about $4 and this one costs around 20 times less. And after years of using this expensive version, I switched to this one. They have the exact same amount of carbs and honestly, this part might surprise you most, but I actually think that this is more convenient and also saves me time.

And you might lost marathon build, this also of course saved me a lot of money. And no, the sports nutrition industry is probably not going to love this video, but I wanted to share what I genuinely think is a smarter way to fuel. And when I was making this video, I even found a

pro runner who figured out the exact same fueling hack as me. Over the last few years, high carb fueling has completely taken over endurance sports. Athletes went from taking 60 g of carbs per hour to 90 and now even 120 and even beyond that. It has become this full paradigm shift in endurance sports. In Kipchoge's insane

1:59:30 marathon, he was taking in 115 g of carbs per hour. And if you count the gel he took right before the start, it was closer to 130 g of carbs per hour. And it works. High carb fueling lets you train harder, recover faster, and get more out of race day. But there is a

problem for everyday athletes. It quickly gets expensive. I started digging deep into this topic the last years and I have used high carb fueling myself in some ultra marathons and in my whole Valencia marathon training block. And especially when using high carb fueling in the first time in an ultra marathon, I realized that this is a

complete game changer. I felt so incredibly strong the whole way. So, last autumn I went all in on gels and sports drinks on every long and high intensity run, and then I realized that this is getting expensive pretty fast. I started asking why does this have to cost so much? Isn't it basically just

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sugar? And it turns out, yes, it is almost just sugar in these kind of products. So, sports drinks are basically fast carbohydrates and a small amount of electrolytes and of course water. And the carbs are almost always just different forms of sugar, usually a mix of fructose and glucose. And the reason for that combo and why that really

matters is that glucose and fructose use different absorption pathways, which is what allows you to take in these really high amounts of carbs without your gut completely shutting down. Most modern sport nutrition products like this one use a 1 to 0.8 glucose to fructose ratio. So, once I understood that, I started mixing my own using pure

maltodextrin for the glucose part and mixing that with pure fructose and adding a just a pinch of sea salt. And it worked great, but honestly, it was also a bit of a hassle ordering from specialty stores these kind of products, weighing the two different components to get the glucose to fructose ratio completely right, and of course running

out of these products, having to order them again from the specialty stores. And that's exactly what happened one morning when I had a really important long run. I had run out of fructose. So, I started to look around here in the kitchen to see what I could use, and then I realized that I have uh

this at home. Regular table sugar. So, table sugar, which is sucrose, is a one-to-one mix of glucose to fructose. So, it naturally hits both these absorption pathways. And it's in every single grocery store in the world and it costs almost nothing. So, I mixed it with water. Added a bit of sea salt for

sodium and with sea salt you also get small amounts of potassium and uh magnesium. And I took this for a long run and had no stomach issues and steady energy the whole way. And that's when I thought that this might genuinely be the simplest and best solution that uh exist. I used this

homemade sport drink mix to fuel all of my higher intensity work and longer runs for the last 6 months. And for example, during my attempt to take the Strava record on Norway's second highest mountain, I used this mix and I felt strong the entire way and had no GI issues whatsoever. And that's the other

thing that sports scientists has confirmed that has led to this high carb revolution, that you can actually train your gut to handle a high carb intake. After a short adaptation period, drinking pure sugar water on the run, I have had no stomach issues with it whatsoever. Since then, I also had a lot

of the athletes that I coached started using this, athletes who want to save money on fueling and have a simple solution where they can just go to the grocery store and get get sugar sugar. And every single one performs just as well as they did on expensive commercial products. And here's something worth

knowing. Some of the flavoring, coloring, and additives in commercial drinks that make them taste and look a specific way, those are actually what might cause stomach problems for some runners, not the carbs. So, yeah, it's not a super special or fun taste with this pure sugar water, but it's it's simple and you actually learn to like

it. And it simply works. But, are there any elite runners using this simple approach? Let me tell you what I found when I started making this video. >> [music] >> I have a feeling that this is a response I will get from some to this video. But, why do all the best runners in the world

and the pros use commercial products? So, let me address it. I'm not saying that commercial products are bad in any way. I'm just saying they're expensive and you have to plan ahead to buy them. You can't buy them everywhere. And as for the pros, most of them are sponsored by sport nutrition brands. And their

opinion is in a sense bought. But, here's what's interesting. While I was making this video, I went to Instagram and I saw Kilian Jornet, one of the best trail and ultra runners in the world, post this on Instagram. >> [music]

[music]

>> So, he's basically been figuring out the exact same thing as I have and he's saying that he used this for 75% of his training and racing. I guess he's not sponsored by a nutrition company, and after that post, he probably won't be either. So, huge respect for being honest about the this fueling hack. But,

whether you go homemade or stick with commercial products, there's still one thing that you have to figure out the actual amounts for each session. So, I built a solution for that. So, this is the things I struggled to get right before each race or each long run. How many grams per bottle should I

have? How much water? When do I take what and how does it match to this specific session? So, I built a web app. You put in your run or whatever endurance activity you're going to do, set your carb target or let the app calculate it based on the length and intensity and your gut training level.

And it gives you an exact mix if you're using the homemade option and a fueling plan timed across the whole session. You can also use it with gels and commercial products and drinks, too. It'll map out a full race or training session fueling strategy for you based on the products you actually choose in the app here. And

of course, if you choose the homemade alternative, it will give you your exact mix. That said, you absolutely don't need this. A kitchen scale and a bit of math will get you there. And as you see, the recipe is really simple. But if you think this sounds interesting and that it would make it easier for you, this

web app is available as a one-off thing or included for my Patreons. There's a link in the description. So, after 6 months of running just on this sugar and water mix, I genuinely believe that sport nutrition products are among the most overhyped purchases in endurance sports, but not useless for sure. I want to make that

clear. I still use commercial gels in races because they're pre-packed and easy to bring. And then you just take water at the aid stations. But for training, once you know what actually make these products work, you realize it doesn't have to be that complicated or expensive. Let me know how you fuel in

the comments and train smart, have fun, and I'll see you in the next video. >> [music]