I think that more and more people are trying to get away from gels and other common fueling products that are high in sugars. I find that after a long ride using gels or products like Heed I get super bloated and gassy. I can see this being a big problem in IM distance/duration.
I have started to rely on water and salt tablets. Would be very interested in your comments/suggestions.
HEED is quite low in sugar.
HEED is quite low in sugar.
Really? What’s maltodextrin?
I think that more and more people are trying to get away from gels and other common fueling products that are high in sugars. I find that after a long ride using gels or products like Heed I get super bloated and gassy. I can see this being a big problem in IM distance/duration.
I have started to rely on water and salt tablets. Would be very interested in your comments/suggestions.
Those people are asking to go slow. You must burn sugar unless you want to go as sluggishly slow as fat would dictate you go. I’d suggest you tend to your gut health with probiotics and digestive enzymes, and if that doesn’t work, then switch to a clean plan - like only gels and water. You may also want to consider a fructose-free gel. Hope that helps.
Really? What’s maltodextrin?
It’s yuummmmmmmmmy! (Not.)
Salt and water won’t be enough for long rides. You need some carbs. Experiment with different carbs if you don’t tolerate gels or Heed. Dates, Clif Bars, PB&J the choices are endless.
It depends how long your long rides are. Up to 2, even 3 hours, you can train yourself to be just fine on water and electrolytes (assuming that you are eating appropriate nutrition before and after your workouts). Over time, your body will actually learn to burn glucose more efficiently.
I would never drink HEED or eat a gel after a workout like you mentioned. Those products are “during workout” sources of energy only. In general, those types of products are a blend of mostly high glycemic index carbohydrates in a concentration that is somewhat near that of blood plasma (isotonic), which makes them easier to digest when exercising and there is little blood going to the gut. When you are not working out, you are much, much better off eating a variety of energy sources (not 100% carbs) and lower glycemic index carbs are better for the normal diet. To minimize gut issues, try avoiding products with fructose in them. Also, you can try experimenting with maltodextrin. I’ve posted on this subject before, but it is a good carbohydrate source for exercising and can be used alone (with water and electrolytes), which is easy on the gut.
and this cuts to the heart of the issue
everyone has different meanings of sugar.
some people include any carbohydrate
some people include only simple sugars (with no real idea of what simple means)
physiologically Fructose is the sugar that is processed uniquely by your body and has a number of deleterious effects (though not when used during physical activity)
so if you want to avoid fructose, you avoid high fructose corn sryup, sucrose, agave nectar, honey, anything that has fructose
maltodextrin is chains of glucose, so would not fall under the fructose avoidance category, and is not that simple of a sugar. which might be why it gives him problems, maybe in fact he needs to switch TO sugar.
race day nutrition doesn’t need dogmatic rules of overthinking. you just need to experiment and see what works. start with simple, easy stuff first, because if just gatorade, water, and power bars works, thats real easy.
HEED is quite low in sugar.
Really? What’s maltodextrin?
Here are two non-sugar, modified carbohydrate options:
http://www.genr8speed.com/endurance/vitargo.php
Alternatively:
http://www.generationucan.com/currentproduct.html
I have tried both and have used Vitargo for the past three years for marathons, 70.3s and IMs. I switched to Vitargo after experiencing stomach issues with most sugar based drinks - GE, Perpeteum, Infinit - and have seen significant improvement with GI issues. With both, you have to supplement with electrolyte tabs. I have only used the UCAN a couple of times and am reserving judgment on it at this time. Both are expensive and GNC seems to be the only place that stocks Vitargo, but they usually has a buy one get one free/half price.
A few facts and observations:
The basic math is that, assuming proper nutrition going in, beyond the roughly 2 hr mark in any workout or race to keep going you’ll need to ingest 250 - 400 calories an hour of carbohydrate. That’s the straightforward calculus. How you achieve that given all the options available to you are up to you.
Many peoples nutrition issues are related to exertion issues - specifically over exertion. As intensity and exertion levels go up, gut functionality starts to go down. This is again a straightforward fact.
Many people seem to either badly over-shoot or under shoot both caloric needs and water hydration needs in long distance racing and have difficulty getting it just right. I chalk much of this up to not having a lot of experience operating at that edge and knowing by feel, how the body is doing.
People want to make this very complicated, but it can be as simple as you want it to be. Somehow before all the myriad range of sport nutrition options today, athletes were going long and doing well!
physiologically Fructose is the sugar that is processed uniquely by your body and has a number of deleterious effects (though not when used during physical activity)
its only unique because it requires the liver to convert it to a usable form of sugar, without the liver no cell in the body could use fructose to fuel metabolic pathways. its it works great to replenish liver glycogen stores, albeit at the expense of muscle cells being replenished
right, but that liver conversion has lots of consequences, though these apply mainly to consumption when sedentary. one shouldn’t worry about chugging it down while working out.
its only unique because it requires the liver to convert it to a usable form of sugar, without the liver no cell in the body could use fructose to fuel metabolic pathways. its it works great to replenish liver glycogen stores, albeit at the expense of muscle cells being replenished
Beer!
Thanks, so am I understanding that fructose is the key offender, and to either avoid it or make sure it’s only used during intense workouts?
At the suggestion of a naturopathic doctor I was seeing for GI issues I started using Recharge Natural Sports Drink, which you can get at Whole Foods http://www.rwknudsenfamily.com/products/natural-sports-drink-mix/.
It worked much better for me this season bike racing and I had few of the bloating and cramping issues of year’s past.
well fructose can be a key offender in weight gain and such, but your problems are gas and bloating. that might have nothing to do with sugar.
Thanks, so am I understanding that fructose is the key offender, and to either avoid it or make sure it’s only used during intense workouts?
At the suggestion of a naturopathic doctor I was seeing for GI issues I started using Recharge Natural Sports Drink, which you can get at Whole Foods http://www.rwknudsenfamily.com/...al-sports-drink-mix/.
It worked much better for me this season bike racing and I had few of the bloating and cramping issues of year’s past.
Seems like a fine product, but it is maltodextrin that is its energy source. So not that different than say, carbo-pro etc… though it only actualyl contains 10 calories. So great for hydrating, not great for a fuel.
At the suggestion of a naturopathic doctor I was seeing for GI issues I started using Recharge Natural Sports Drink, which you can get at Whole Foods http://www.rwknudsenfamily.com/...al-sports-drink-mix/.
It worked much better for me this season bike racing and I had few of the bloating and cramping issues of year’s past.
Seems like a fine product, but it is maltodextrin that is its energy source. So not that different than say, carbo-pro etc… though it only actualyl contains 10 calories. So great for hydrating, not great for a fuel.
I purchased Carbo-Pro as a friend is now using it and she had lots of GI issues. However, I think this has the same issues for me as other stuff. Have not used it long enough to really know for sure.
Would it make sense to avoid any kind of sugary supplementation till much later in a workout? So, say, water and salt tablets for first 2 hours, PB&J, or Cliff Bars for next two hours and then if doing more, switch to Gels? I recall that Macca was saying something along these lines in his book.
Yeah, I only use for hydrating and get calories otherwise. I have celiac so narrowing down portable and easily digestible fuel sources is its own challenge. But at least the Recharge is an option that covers part of the equation.
Don’t forget that “maltodextrin” is defined as consisting of D-glucose units connected in chains of variable length that vary from three to nineteen glucose units long. Depending on who manufacturers it and how it’s produced, different maltodextrins can have have widely variable properties. A quick review of several C of A’s from different maltos is pretty revealing…