The Sauce
Strawberry
- Total Carbohydrate
- — g
- Total Sugars
- — g
- Sodium
- — mg
Supplement Facts
Calories—
Ingredients: —
01 — Mix calculator
What's in the pantry?
Enter what you have on hand (yellow cells are inputs, same convention as the original spreadsheet). The calculator finds the limiting ingredient and scales the rest of the batch to match.
Weigh out
02 — Per hour
How much, how often?
How many carbs you need per hour depends mostly on how long you're out. These tiers follow the current guidance (Morton et al., 2026), which raised the old 90 g/hr ceiling to 90–120 for trained athletes. Pick the band that matches your effort and see how much mix it takes.
Bands assume moderate-to-hard endurance effort — sit toward the low end for easy riding.
03 — Dial it in
Adjusting to taste
The recipes are starting points. Sweetness, salt, and gut tolerance are personal, and the only way to find yours is to make a batch and pay attention. Here is what to change when something is off.
04 — Label creator
Make a label
A real 3″ × 4″ label for the jar, built from the batch you just calculated. A serving is one hour of fueling at your per-hour target — more useful on a homemade jar than a scoop count, since scoops vary. Ingredients are listed by descending weight, the way a food label should be.
Stays in your browser — never uploaded.
Prints at actual size on one sheet — nothing else on the page comes with it.
05 — Cost
What an hour costs
Priced per gram of carbohydrate, since that's what you're actually buying — comparing per gram of powder would just flatter whichever product is most diluted. Cost alone is misleading though, so each one lists what the price doesn't tell you.
Where the money goes
06 — Where to buy
Ingredients
As an Amazon Associate I earn from qualifying purchases. Buying through these links costs you nothing extra.
Specific products aren't picked yet — these go to Amazon search results for now.
07 — References
The science
Every number on this page traces back to one of these. Sources marked backs the intake tiers are what the per-hour bands come from.