I know this has been extensively covered elsewhere, but this is my distillation.
My latest nutrition plan for 1.5 JMT fast hikes I'm doing this summer. First is a half fast/half slow sobo on 6/29, second is a 5 day nobo on 9/5.
For the past year I've been hiking with this MyoMalt recipe and I love it.
It's my home brew version of Hammer's Perpetuem (thank you again gg-man!). (Aside: ‘MyoMalt’: myo- prefix for ‘muscle’ and also ‘make yer own’ – Malto. Perfect!)
Yield 1 Lb, 2000 kcal, 30 miles, $4.85/LB (compare Hammer at $9.40):
12 oz malto-dextrin power powder (honeyvillegrain.com)
3 oz whey isolate (plain) anti-autophagic (proteinfactory.com)
1 oz whey isolate (vanilla) anti-autophagic (proteinfactory.com)
1/4 oz soy lecithin * choline and lipids (health food store)
700 mcg chromium picolinate * fat burner (nowfoods.com)
375 mg choline amino boost (nowfoods.com)
500 mg L-carnitine anti-oxidant (nowfoods.com)
500 mg L-carnosine anti-oxidant (nowfoods.com)
Note: In the future I will no longer add lecithin or chromium picolinate, but seeing as I made up 60 pounds of this last year... Chromium picolinate has been debunked as a fat burner and muscle preserver, unless anyone knows better. Soy lecithin gums up my bottle and being oil based it doesn't rinse out. I'm moving to provide oil intake separately.
On trail I mix 2 oz (250 kcal) of MyoMalt into a 10 oz baby bottle (thx Brett M.!) of cold filtered Sierra Spring water (Sawyer Squeeze in-line with my bladder). It mixes easily at this concentration and I get a drink that is between soy and rice milk in both flavor and texture. By using vanilla flavor in only 1/4 of the whey powder I keep the sweetness down. I have yet to grow tired of the flavor, although my family likes to add in some hot chocolate mix.
As an aside, gg-man aka Hiking Malto suggested adding Crystal Light or similar powder for other flavors, but it hasn't worked for me. I used Aaron Sorensen's suggestion and prepackaged 2 oz baggies for no-mess measure and pour.
I consume 200 kcal/hour and provision for 28 miles/Lb (mostly 2.5 - 3.5 mph depending on grade and fatigue). I also carry 1-2L water depending on distance to refill and drink less than 1L per hour including the MyoMalt. I've been getting nice, infrequent (~6 hours), mellow yellow pees.
I will carry 7.5 pounds MyoMalt + 2 pounds bars of some sort. Trying to work out the right bars/fiber needs (ergo this thread).
I also have made up MyoLyte electrolyte caps to mimic Hammer's Endurolyte. Hiking Malto has suggested mixing in with the Malto. I wanted to keep these separate because I have found I need to adjust for heat/sweat variation. When I first started developing a fuel/salt protocol, I stuck to Hammer’s recommended 2-3 caps/hr. After 5 hours or so, I would feel the need to puke. It felt just like when you force yourself to heave by drinking salted water. Now I am more sensitive to actual need which is a lot more like 1/hr.
Yield 300 caps, 300 hrs, 900 miles, $7.20/120 (compare Hammer at $12.00/120):
31 grams NaCl ( 41 mg/cap)
76 caps K citrate, 99mg ( 25 mg/cap)
48 tabs Ca citrate, 315 mg ( 50 mg/cap)
56 caps Mg citrate, 133 mg ( 25 mg/cap)
48 caps Mn Gluconate, 10 mg (1.6 mg/cap)