Best "snacks" for cycling
Hello all, SADI on 1/27/15 I've lost 85 lbs total. Now that I'm feeling much better I've started cycling again. Average ride is 10-12 miles per day (6x per week) average speed 12-15 miles per hour. For these daily rides I don't need any nutrition. However, my husband and I are planning a 30 mile ride in a week or so and I'm looking for some kind of food I can eat to keep up my energy. In the past, we would take cheese or some kind of deli meat, but don't have the space on the bike for a lunch box. Most energy bars have too many carbs and/or too much sugar. What do you do to fuel your exercise?
I believe if you are looking for energy during the bike ride the only option is carbs. Proteins take too long to be absorbed to use during 2 hrs on a bike. That is why gels are so popular. They are made with different sugars and people tolerate them differently, regardless of being a bariatric patient or not. My preference are stingers which taste good and are honey based. They come as gels and waffle chews. My race plan has me using 1 per hour not including the first hour.
This is false.
The carbs as the only fuel source is starting to lose traction in the Endurance (longer distances at a lower intensity) community. The move now is towards a Metabollic Efficient diet and products that Promote Fat as a fuel source. Carbs are used at Higher intensity activities, Like an all out 5K. For a Lower intensity multi hour activity the move is to Fat.
Many of the top Endurance Athletes and typical everyday athletes are making this jump. I have not used Sugar based products in almost 2 years, my system is at a point that if I do any gels or other such supplements I get GI issues and am racing to the nearest porta john. I carry Huma Gels as an emergency back up but are all natural.
To many people get caught up in the You need carbs which is total BS. It is all about a good diet.
First 5K 9/27/20 46:32 - 11 weeks post op (PR 28:55 8/15/11)
First 10K 7/04/2011 1:03 First 15K 9/18/2011 1:37
First Half Marathon 10/02/2011 2:27:44 (PR 2:24:35)
First Half Ironman 9/30/12 7:32:04
I use a product called Generation UCan. it is a Starch based product that is designed to optimize fat stores for fuel. 2 scoops 30-60 minutes prior to activity will typically get someone 2 hours of fuel.
How does this compare to all of the other products on the market.
Last time I did the Augusta 70.3 on sugar I took on 150 calories every 15 minutes this was a 3.5 hour ride so 600 calories an hour is 2100 calories. I then switched to UCan I have done rides up to 70 miles on this product and my nutrition strategy is this.
2 Scoops 30 minutes before ride and 1-2 scoops every 2 hours, is is about 150 cals per scoop so over my 70 mile ride I took less than 1000 calories and felt much better. I have raced sprint and Half Iron distance triathlons, as well as 13.1 mile runs.
If you need something for backup look at Huma Gel.
The easiest way to fuel your rides is to follow a healthy diet such as Metabollic Efficiency which will give you fuel for up to 2 hours if implemented correctly.
First 5K 9/27/20 46:32 - 11 weeks post op (PR 28:55 8/15/11)
First 10K 7/04/2011 1:03 First 15K 9/18/2011 1:37
First Half Marathon 10/02/2011 2:27:44 (PR 2:24:35)
First Half Ironman 9/30/12 7:32:04
on 7/22/15 9:51 pm - Pompano Beach, FL
- 500ml bottle of commercially available isotonic sports drink
- 1 and a half carbohydrate energy gels
- Small handful of jellied sweets
- 1 large banana
- 1 large cereal bar or carbohydrate based energy bar (low fibre)
