Help: Sugar and Carbs are icky

[jehocu03]

Ok, so I'm posting because I have a situation that I think is kinda unique, but not unfounded. I do not eat gluten and over the years, have determined that a high protein, lower carb diet makes me feel the best (versus mostly carbs). That being said, now that I have been biking a ton this summer (and even doing a race or 2), I'm finding myself in a difficult position. While I know I need carbs for fast energy on the bike, the sugary things that cyclists eat, like sportbeans, gels, and drink mixes don't really do much besides make me feel slow and tired, and they upset my digestion (nassae, constipation, gas, etc. TMI, I know!).

I'm not really sure what to do, especially since I am going to do my 2nd road race next weekend. Clif bloks are the only thing that I can tolerate, really, but I can't just eat that before/during a race or long and/or hard ride, especially with temps above 80 and humidity above 60%.

I also have been reading about sport drinks and mixes that contain fructose. The argument is that glucose is what we need and some people have digestive problems as a result of sports drinks with fructose. Anyone have a sports drink that supplies ample amounts of electrolytes, especially sodium, but is light on carbs and is made with glucose, not fructose. I think that would help my digestion issues also.

As for what to eat PRE-ride or PRE-race, I am still trying to figure that out. Any suggestions for a good carb/protein combo morning pre race/ride meal?

Thanks in advance!

[KnottedYet]

There are a lot of us on TE who don't/can't eat gluten.

Like you, I've found Clif Bloks are the thing that work best for me.

For other carb needs, I've grown quite fond of cold wedges of baked or boiled potato with a little salt. (put 'em in a ziplock baggie) They survive on the bike quite well, and taste good cold or lukewarm. Easy to eat, and no sugar bloat.

Have you tried Clif Shot Electrolyte drink mix? I like it quite a lot, and it's ok on my stomach.

My favorite pre-race breakfast is a pork chop, mashed potatoes, and salad.
Your mileage may vary.

[han-grrl]

Here's a great article from NYtimes
not sure if it answers any of your questions
http://www.nytimes.com/2008/06/05/health/nutrition/05Best.html?_r=1&ref=fitnessandnutrition&oref=slogin

but - i find for myself, eating too many carbs, is actually bad for my performance. I perfer more protein, and you know what, thats ok - because nutrition is very personal/genetic.

On a ride, i bring a banana, dried fruit and nuts (i am going to experiment with making this into a "mash" to make it more portable!). I bring an emergency granola bar (i admit they are easy), but i have brough my own "energy muffins" and they worked great.

pre-race i like egg, veg sausage, toast and 1/2 a banana. :)

but this may not work for you...

just because something is "normal" doesn't mean its normal for you. My friends who ride, eat and eat and eat, stay tiny and ride strong. I ate like them, suffered and stayed heavier. I'm eating a far more restricted diet, lost weight and i am riding stronger than i ever have. this is what i have found works for me.

good luck!! :)

[jehocu03]

Here's a great article from NYtimes
not sure if it answers any of your questions
http://www.nytimes.com/2008/06/05/health/nutrition/05Best.html?_r=1&ref=fitnessandnutrition&oref=slogin



I have read this article. It's actually what solidified my thinking about why my performance may have been suffering and why I probably felt so gross during and after a long/hard ride (on days that I ate primarily carbs prior). I think I'm just going to try to eat normally and see how that goes. I usually have greek non-fat yogurt with strawberries and granola in the AM. I think I will add some scrambled eggs and maybe a piece of toast with that pre-race and see how I feel. Thanks for the advice!

[jehocu03]

For other carb needs, I've grown quite fond of cold wedges of baked or boiled potato with a little salt. (put 'em in a ziplock baggie) They survive on the bike quite well, and taste good cold or lukewarm. Easy to eat, and no sugar bloat.



Wow. Never thought of potatoes! I eat them all the time normally, with dinner usually, but never thought of taking them as riding food. How do you prepare them?

[Thorn]

Another thought regarding electrolytes is to use something like Elete in your water bottles. It is just electrolyte salts, no sugars, no artifical sweetners. When you're not working it tastes salty; when you're working hard you won't notice the salts.

I used to use the Clif drink--I liked it and my stomach tolerated it, but my dentist wasn't happy with the idea of sipping on sugar-water for 6 hour rides. Postings here talked about separating out fluid from carbs. This is new for me this year, but it is working--I can control the foods that I can tolerate and the electrolytes in the Elete keep the leg cramps at bay.

[TahoeDirtGirl]

Yes, everyone is different! I have tried to eat before a long ride and it just doesn't work. I would rather drink some calories.

I had to take two different sport nutrition classes and this is what helped me.

Bananas are usually what I eat when I am riding longer than 2 hours. There is a difference between bananas though. Bananas that are green (aka harder to peel but still yellow) will induce more gas and gastric cramping (the uh oh gotta go feeling) than those that are ripe (easy to peel and have some black spotting). This is because the unripe ones are only 75% undigested when they hit the colon and that's because the starch structure hasn't changed to the fully digestible chain. Potatoes are like this too, because they are a starch. Corn is a starch but I'm not sure I would eat corn. Bananas also contain free sugars (glucose, fructose, sacharose) which give you quick energy.

Carb drinks shouldn't be more than 6% calories from carbs per the daily allowance calorie wise. Vitamin Water and most Gatorade drinks fall into that. If it still gives you a stomach ache go for watering it down. Or mixing your own.

Some people need energy after 90 minutes. Everyone is different. I can ride on the road for hours and not need anything, but after 90 minutes on a hard trail I'm ready...

I always carry emergency food. This is the "oh my I hit the sugar wall". I know that feeling which is when I feel crappy and I just want to quit. The funny thing is they are things I only crave when I am like this- jellybeans, gummy bears, hard candy, etc. I eat really well and very minimal processed foods- but when I feel like this, I need the simple sugars.

And people's bodies change. What worked last year might not work this year. I'm all for making my own powerbars, but I've gotten a little lazy...

And by all means, don't experiment with refueling on the day of the race!!!

[han-grrl]

TahoeDirtGirl - good point! that is the golden rule - NEVER EVER try anything new on race day. I have a friend who tried a new energy gel on an adventure race. turns out it had caffeine. Caffeine gives him the runs. and he was doing a 36 adventure race :eek: - team mates NOT happy about that :rolleyes:


This morning i ate (around 9 ish):
1 poached egg
1 Yves veg sausage
1 piece of organic sprouted bread (not sure the brand)
1 piece of multigrain by weight watchers
about 1/2 cup fruit made up of mango, grapes, nectarine and blue berry
and coffee probably too much...:rolleyes:

10:30 i "topped up" with 1/3 cup of yogurt with a teaspoon of peanut butter and jam, and a dried apricot.

we were riding by 11:45 (ok it was a slow start to the day :rolleyes:). It was 3 hour mtb ride today.

about 1:15 into the ride, i had my banana. about 2:15 into the ride, i had half a bar (its a Shoppers drug mart, Life brand bar, i liked them because they are 193 cals, with 22 g of carbs, and 14 grams of protein - most bars dont have enough protein for me).

I felt great today.

Hubby ate granola bars -2 i think. we started with same breakfast, but he didn't have a snack before going out. I know when i eat the granola bars, i tend to eat more of them.

anyway thats me...

[horsemom]

Hi. I do tris, endurance horse racing (100 miles) and am starting ultrarunning. I too feel better if I eat more protein and less carbs and sugars. I have found that the high protein Boost stuff (like Ensure) goes down easy and has never bothered my stomach, even when I spend an entire vet check taking care of my horse, and have to gulp something down before I go back on trail. I always have one for breakfast the day of an event. It comes in handy small one serving bottles that can be reclosed if you can't do the whole thing at once. Nuts also are good.

I look for the bars with less sugar and more protein, and have found some that are mainly nuts (I'd have to go out the camper to get the name...) and taste great. Read the labels.

Hope this helps.

Laura

[Kano]

(its a Shoppers drug mart, Life brand bar, i liked them because they are 193 cals, with 22 g of carbs, and 14 grams of protein - most bars dont have enough protein for me).
...


han-grrl, if you have access to Costco, there's a protein bar there that we've been buying for quite some time. It's closer to 300 calories, 30grams of protein, and somewhere in the 25-30 grams of carb. The brand name is "Premier." Recently, we've been able to find a protein shake by the same company -- 30 grams protein and seems like it was 0-5 grams carb. I probably shouldn't share that info, or it will be harder to get them when I run out! (they're pretty tasty too!)

Karen in Boise

[han-grrl]

thanks!

I've actually decided to experiment "making my own"

but i am always looking for brands, because some of the bars have way more carbs than i like...the life brand one was actually nice because it has 14 grams of protein in it...

muffin versions though - using soy and bean flours...we shall see!!

[KerryCrow]

I seem to be sensitive to sugar also. I never drink Gatorade anymore and that has been a great help. I have used the Clif Bloks the last two years and like them.

This year I am also liking Hammer Gel or Heed. I have been using the flask so I just take a little bit at a time with water. I feel better during and after the ride using these products vs Gatorade/Powerbar etc. I think I am also consuming fewer calories as well because (I think) my bloodsugar levels are not spiking as much. At least that is what it feels like to me.

These products do contain fructose though, but here is some info.

http://http://www.hammernutrition.com/za/HNT?PAGE=ARTICLE&CAT=VEGGIE&ARTICLE.ID=1252

[han-grrl]

interesting...today, i didn't have an egg, but everything else was pretty much the same pre-ride, and i was sooo hungry...i ate my banana, and home made energy snack before we got riding...