Nutrition during a workout

[firenze11]

Since I'm on the bike for more than an hour now (thank you, ECT) and am wanting to do some tri training, I'm wondering what nutrition is necessary/best/preferred/etc. I think the rule of thumb is water isn't enough after about 60 min.?

I went pick up some vitamins today at a store and asked a clerk if they had gels or anything for nutrition during a workout. I know eventually I will need something and wanted to start trying stuff. They only had one brand with two kinds, vanilla and caffeinated orange. Neither appealed to me. But she told me to try this protein powder. . .Promasil? Isn't that supposed to be for recovery? It sounded out of my league and was expensive.

But now I'm confused about fueling during and after a workout. Am I ok just sticking with diluted gatorade?

Sincerely,
Thankful and still pretty clueless newbie. :o

[maillotpois]

You have enough stored glycogen for about an hour's workout and after that, you're right, you need something more. Rule of thumb is your body can only absorb about 250 - 300 calories an hour, so you want to try something in that range (spaced out - not just 300 calories bang! on the hour), with an emphasis on carbohydrates.

Here are some examples of 250 calorie great on bike fuel from a handout I prepared for my TNT Death Ride team:

What does 250 Calories look like:

• bagel - 1 ½
• Peanut butter sandwich - 1 small
• Turkey sandwich (no mayo) - 1
• pretzels - 45 small twist pretzels
• bananas - 2 - 3 each
• oatmeal cookie - 2 - 3 large
• chili - 3/4 cup
• Coke or Pepsi - 1 ½ cans
• Fig bars - 5 each
• boiled potato - 2 1/2
• Potato chips - 25
• Clif bar - 1 each
• Luna bar - 1 ½ each
• Clif blocks - 7 - 8 each
• Payday bar - 1 bar
• Hammer or Power Gel - 2 ½ servings
• Gatorade (original or endurance) - 40 ounces (!)
• Powerbar Performance drink - 30 ounces
• Jelly Belly Sport Beans - 2 ½ packages

Complex, long-chain, sugars are best. Avoid simple sugars. Not only are they calorically dilute, but it is like trying to fuel a fire with newspaper instead of wood - it burns quickly but you have to keep feeding the fire.

ETA - don't forget liquids and electrolyes. (That's a whole other handout. :rolleyes: Yes, I am a geek, but it really helps my coaching to get organized and do these handouts before my clinics.)

[KnottedYet]

Clif products seem to be blissful for my tummy and keep my energy and blood sugar on an even keel. (I have "issues" with low blood sugar, and it can get pretty ugly.)

On a good ride I try to eat 3 Clif blocks every half hour and sip regular-strength Clif Electrolyte every 10 minutes or so. (more if I'm thirsty or feel shakey)

At a rest stop, I try to eat a banana, apple, almonds, cheese, or Lara bar.

www.clifbar.com
www.larabar.com

As far as drinking diluted sports drinks, you might find that doesn't give you the carbos you need.

[Veronica]

Don't assume that you'll need something after an hour. Everybody is different.

I know I can do up to about two hours outside with nothing more than my Gatorade/water mix. It's about a 50/50 mix. So If I'm going for a longer ride I start eating for sure by the 90 minute mark. I should eat sooner, but I usually don't want to. I always have a little something with me in my bag -'cause you never know- no matter how long the ride is.

I never have more than my Gatorade/water mix when I'm riding the trainer, even when I'm doing back to back DVDs and doing 2+ hours.

My point is - you'll have to figure out your timing is and what your body likes to eat. There were lots of people cringing when I said Gatorade. And you should see their faces when I tell them I mix Gatorade and Sustain when I'm doing a 4+ hour ride. :D

V.

[kelownagirl]

I don't eat anything on a ride less than 3 hours, unless I didn't have much for my last meal. I only drink water - don't like gatorade - unless it's really hot (35+) and I'm not feeling strong. If I eat, it's a few shotblox or a granola bar or power bar with more water. Probably 100-150 calories max). Once in awhile I'll have a carton of chocolate milk if I happen upon a store. Food doesn't feel good in my tummy on most rides. Everyone is different....

[KnottedYet]

Yeah, experimentation is key. Err on the safe side (bring extra food, even if you don't eat it) until you know what your body likes.

I'd likely pass out if I rode for 2 or 3 hrs without sugar. Trek has seen me in a hypoglycemic mess a few times, and those were just doing normal activity. (I think I might've been scary...:o) I bring *lots* of food even on little bike rides.

[Starfish]

And then, last year, I was having repeated digestive issues on long rides, and thought it was all about WHAT I was eating. Turned out, I was just taking in too many calories. Now I am much more careful about eating the right amount for me, and being pretty disciplined in doing little amounts very regularly to get the optimal amount for me.

[Andrea]

How hard you're riding has a lot to do with calorie needs, too. In the summer, when I race, I'll try to eat a gel every 30-40 minutes and drink a weak mix of gatorade & extra salt in between gels. Usually I'll put away a bottle of fluid every 45 min-1 hr. When I'm riding easy in the winter time, I may drink a bottle of weak gatorade over the space of 2 hours and it sustains me just fine.

[Pedal Wench]

<snip>

Here are some examples of 250 calorie great on bike fuel from a handout I prepared for my TNT Death Ride team:

• chili - 3/4 cup


Chili??? Really??? On the bike?????:eek:

[maillotpois]

Chili??? Really??? On the bike?????:eek:

Oh yeah!!! They served this at some doubles and brevets I did last year and the year before. Plus, I got by on my 600k on almost soup alone.

I love soup/chili. (Not for a summer event though. :D )

[gnat23]

I love soup/chili. (Not for a summer event though. :D )

I can see it now... NEW FLAVOR FROM GU: 3-ALARM CHILI!

-- gnat!

[shootingstar]

Over the years, my body seems to have changed for cycling fuel demands. First 6-7 years, when I restarted cycling (early 30's), I could cycle 30 kms. on a hot summer morning with only 1 c. of tea with a bit of milk and a slice of bread.

I can't quite do that sort of thing now. During a ride I need something every 2.5-3 hrs., particularily a ride that has 2-3 hills...usually a small muffin, cookie or 1/2 of sandwich with some water/coffee/natural juice works for me.

What's Gatorade :D? I avoid the stuff and similar energy drinks. Natural fruit juices..and a coffee pick me up. Any carbonated drink, ie. Coke, Pepsi...would be a desperate measure for me ...if there was nothing else available. I normally don't even drink carbonated drinks off-the bike. :o because of gas.

Yes, I will drink hot coffee on a sweltering 85+ F degree summer day in middle of a ride...

I like small fruits --part of a banana, tangerine, etc.
Fruit leather is nice. I seldom have..I actually forget about energy bars alot of the times. Reminds me of a loaded trip for 5 days where someone in group brought a box of 100 Cliff bars. After 6 Cliff bars over the multi-day ride, got pretty tired of the stuff.

Of course, we forgot....ice cream, soft yogurt..is just great,..if there's time to stop. :) But I guess the calories are higher...but on a long ride up to 80-100kms., it's welcomed by me.

[cyclechick2008]

I almost never eat if i'm out 2 or less hours. However at 30 miles I'd better eat if I"m not almost home. I really like oatmeal cookies with raisins. I eat 2 or 3 about every 10 miles. They have some quick sugar and some slower carbs. They'd be better with nuts (nutritionally) but I don't like nuts in cookies.

I can eat about anything and ride. We did a breakfast ride once. Rode 25 miles then had breakfast. Sausage, eggs, toast, hashbrowns, gravy and pepsi. I don't think I even burped on the way back.

Kim

[firenze11]

You have enough stored glycogen for about an hour's workout and after that, you're right, you need something more. Rule of thumb is your body can only absorb about 250 - 300 calories an hour, so you want to try something in that range (spaced out - not just 300 calories bang! on the hour), with an emphasis on carbohydrates.

Complex, long-chain, sugars are best. Avoid simple sugars. Not only are they calorically dilute, but it is like trying to fuel a fire with newspaper instead of wood - it burns quickly but you have to keep feeding the fire.


This is excellent to know and thanks for the list of what 250 cals looks like. I was a bit confused about how much to eat and what to eat.

From what everyone said I think I'm just going to have to experiment, but I'm glad I have a rule of thumb. I have some small "issues" with blood sugar, too. I turn into a snarling beast if I don't eat regularly so I'll have to figure out what's right for me on the bike. I've been wanting to try the Clif Shot Bloks but haven't found any yet. I have an odd love for Gatorade and look forward to riding long enough that I can drink it. Go figure. I think I'll start using a bit of water/fruit juice combo on some rides, too.

And 3-Alarm Chili Gu :eek: Well isn't capsaicin supposed to help with inflammation and pain?

[motochick]

I almost always carry homemade beef jerky on rides over an hour. The salts keep me from cramping up. I also always have at least one Accel gel in my pack, more for long rides.

Brenda

[firenze11]

I went to the LBS this weekend and got some good advice on nutrition, too. I ended up taking home a couple of PowerBar Gels and Hammer Nutrition Gels to try and see how they work for the old stomach. They are out of Clif stuff now but will have it in the spring.

I also asked about Gatorade and he didn't recommend it. He said it can cause stomach cramping. So he threw in a sample of E-Load heat endurance to try. He said to play with how much I add to water and see what it does for me.

Oh and Motochick, now I'm craving beef jerky. That's a good idea though, I'm crazy for salt lately.

[cyclingmom]

I stop once an hour for a stretch and a snack on a trainers advice (though this was advice to me, everyone is different, lol, but the jist is about an hour between snacks). I don't eat heavy cause my belly doesn't like it when I am working out in any form. Usually some kind of nutrition bar, I tend to look at the balance of carbs and protein in them. I like to make sure I'm getting in protein, cause it burns slower, so I feel more energy longer. And then I have my water with electrolytes in it, I go through about a bottle an hour of water. Sometimes I feel like more food, those days I carry bananas, apples and almonds with me.

I tried gel packs, personally didn't care for them, it's a texture thing, grosses me out, lol. But my husband loves them. I crack up when he uses them cause basically he's on a sugar high, and he's so funny.

Try things, see what tastes good to you, learn what your belly can handle while riding, and just see what works. It's often trial and error on what works for each person.

[firenze11]

Thanks Cyclingmom! I'm going to try some real food like bananas and almonds. I think I'll also try some fig newtons and Clif Shot Blox when I can get my hands on some.

The gels are also hard for me to get down, I'm not sure if it's the taste or texture or both. I really felt a boost in energy but I think my heart rate was too high for my stomach to digest it properly. I felt like I had a brick in my stomach.

What do you use for electrolytes in your water? I wish I could just use something liquid on rides. I never really feel like eating, but I think you're right that I just need to experiment and find something that works for me.

[maillotpois]

What do you use for electrolytes in your water? I wish I could just use something liquid on rides. I never really feel like eating, but I think you're right that I just need to experiment and find something that works for me.

These days I have been using 2 scoops of Hammer Sustained Energy (carbs/calories) plus 2 - 3 scoops of Power Bar Endurance sports drink (electrolytes). I find I take liquid nutrition a lot better than food. When I do have food, it's generally real: bananas (generally dried), dates w/walnuts. It has to be a pretty relaxed, low intensity ride for me to eat much more than that. If the ride's high intensity then I will do hammer gel instead of the solid food at all.

[Starfish]

What do you use for electrolytes in your water?

I use Nuun tablets. I find that I am MUCH happier when I drink a combo of plain water and electrolyte water (as opposed to traditional sports drinks).

I have never tried the more heavy duty liquid nutrition drinks. I use a combo of the plain water, eletrolyte water, payday bars, and CarbBoom gels. (These are the first gels that I both enjoy eating and can digest well.) Sometimes I can have a yogurt with a few almonds, if it is a low key ride, or if I am just 10 miles or so into a long ride, and still warming up.

[tulip]

I like gatorade, but I cut it half with water. On long rides, I like Gu, but mostly I take a banana with me and some dried apricots. I wish I liked peanut butter because it's a great cycling food (on a sandwich, of course).

[nycycle]

Hey all,

Im training for a tri in June and I deifintiely get my fill of yogurt, fruits, veggies, etc . I also start my day with a quart of skim milk

[nycycle]

I like gatorade, but I cut it half with water. On long rides, I like Gu, but mostly I take a banana with me and some dried apricots. I wish I liked peanut butter because it's a great cycling food (on a sandwich, of course).


On the hydration front: I work for a marketing company promoting the new Snapple Antioxidant Waters. These things are pretty tasty- packed with antioxidants that help prevent tissue damage.

Check em out!

[spindizzy]

Like Starfish, I use Nunn as well for electrolytes. For fluids, I alternate 'lytes and water my whole ride. Don't eat huge gobs of food on ride, just carry Fig Newtons, peanuts and usually I'm not into those until after 3 hours.

Will leave some Clif bars and bananas in vehicle for my return. It really is so individual.

I have found that since I have cut down my overall sugar intake, I do not have the highs and lows I used to. Increasing my protein and fat to where it should be has evened my blood sugar out..it feels so much better.

[malkin]

I was looking online for recipes for bars to make for rides; my husband turned up some high-falutin' snooty super training geek who said to eat Pop-Tarts, and from that moment on, we've just been eating normal food that we like on rides. Mostly a variety of baked stuff--on the healthy side of the typical US diet, but not clear to the healthy end.

But we're only newly reformed middle-aged duffers. Anyone with serious training in mind might be better off with PopTarts!