pre/during ride supplements

[black2003ss]

I just recently started mixing in G2 Gatorade (grape flavor is the best for me) with my water in my camelback on a 1:1 ratio and I can't believe how it has helped on the 15+ mile rides. Training helps as well, but I am finding that nutrition is so important. I was always afraid to make my stomach upset and puke. I just avoid eating 1-2 hours before the ride and not stuff my self. The more fatty and high acid content the food is, the worse it is for me. I avoid spicy suaces, fatty foods like potato chips, mexican food, etc. The best I have found is a well balanced sammich like mentioned above. If I ate pizza right before a ride, everyeone would see what I had for lunch.

One of the things I learned from a fitness instructor is that it is important to recognize glycogen stores. I am no expert, but from what I remember, she said that the average person can store like 90 minutes of stores and people in shape can store up to 115minutes. It takes about 2-3months of regular exercise to get the body to increase storage. She said that these stores are good for normal activity, not continuous strenuous activity. As activity increases, the time can go down for many people. She explained this is why so many out of shape people "bonk" on longer events like half marathons, longer distance cycling, etc. Basically anything over 1-1.5hours and you need to replenish your body and fill those stores or burning and cramping will set in. If you aren't eating properly to start with, your stores of glycogen probably aren't full to begin with. Maybe I have it all wrong, but I think that is what she was explaining.

[utabintarbo]

Apparently, my glycogen stores have been replaced by fat stores. About 115 DAYS worth.

[c0nsumer]

I get the feeling that the OP is eating less to try and lose weight as well? If that's the case, it's important to remember that all you need towards this is an overall (and consistent) calorie deficit, and starving yourself won't work well. Ride enough to burn N calories, and eat enough while riding to keep yourself going. As long as what you are eating is less than your N but you feel fine, you're good!

[b_b]

I just recently started mixing in G2 Gatorade (grape flavor is the best for me) with my water in my camelback on a 1:1

I did the exact same thing when I was racing dirt bikes 50/50. Yeah 100% Gatorade was too much. Just make sure you thoroughly flush the bladder hose and mouth piece whenever you do that or it will get real funky in a hurry. I always just used water for training rides to avoid cleaning.

[iamkickstand]

your pre-ride meal is the least of your current worries.

[BK big fish]

I am a fan of Honey Stinger priducts, gels, waffels, chews and protein bars. You have to like honey as the gels have the taste and texture of honey.

[jonw9]

I just recently started mixing in G2 Gatorade (grape flavor is the best for me) with my water in my camelback on a 1:1 ratio and I can't believe how it has helped on the 15+ mile rides. Training helps as well, but I am finding that nutrition is so important. I was always afraid to make my stomach upset and puke. I just avoid eating 1-2 hours before the ride and not stuff my self. The more fatty and high acid content the food is, the worse it is for me. I avoid spicy suaces, fatty foods like potato chips, mexican food, etc. The best I have found is a well balanced sammich like mentioned above. If I ate pizza right before a ride, everyeone would see what I had for lunch.

Isn't G2 like zero calories, or maybe like 10/serving? I don't know if I would call that nutrition. I am sure it has sodium and electrolytes which may help with cramping, but not do much for energy.

[c0nsumer]

Isn't G2 like zero calories, or maybe like 10/serving? I don't know if I would call that nutrition. I am sure it has sodium and electrolytes which may help with cramping, but not do much for energy.

Yep, it is. It'd help, but... there's not a lot there.

For what it's worth (not for you jonw9, but the OP and whatnot) on my ride today I had a 24oz bike water bottle that was around mixed up to contain around 900 calories. Along with a couple handfuls of cashews and dried cranberries I drank that over the course of 3.5 - 4 hours, then mixed up another 600 calorie bottle for the last 1.5 hours of riding. I find that I need ~300 calories/hour to keep going, and some solid food helps me feel better too.

[jcrazyjj]

I've been eating way better recently and have noticed a difference. My love for OB&J sammiches has been found again. Haha. I'm trying to eat many small meals throughout the day opposed to 1 or 2 large ones. So far so good, hopefully I can keep it up. That being said, is like to try the gatorade and water mix sometime, see if that makes a difference.

[black2003ss]

G2 Gatorade = 45 calories per 20oz bottle...perhaps stepping up to the full gatorade might be better for rides and just use G2 as beverage to help avoid higher calorie soda.

[jonw9]

Isn't G2 like zero calories, or maybe like 10/serving? I don't know if I would call that nutrition. I am sure it has sodium and electrolytes which may help with cramping, but not do much for energy.

Yep, it is. It'd help, but... there's not a lot there.

For what it's worth (not for you jonw9, but the OP and whatnot) on my ride today I had a 24oz bike water bottle that was around mixed up to contain around 900 calories. Along with a couple handfuls of cashews and dried cranberries I drank that over the course of 3.5 - 4 hours, then mixed up another 600 calorie bottle for the last 1.5 hours of riding. I find that I need ~300 calories/hour to keep going, and some solid food helps me feel better too.

I think around 300 is the maximum that can/should be taken in an hour, due to absorption rate (which I think 200-300/hours). So trying to take more than that will just sit in your gut, and possibly pull away blood and energy from your working muscles for digestion.

[jonw9]

I've been eating way better recently and have noticed a difference. My love for OB&J sammiches has been found again. Haha. I'm trying to eat many small meals throughout the day opposed to 1 or 2 large ones. So far so good, hopefully I can keep it up. That being said, is like to try the gatorade and water mix sometime, see if that makes a difference.

When you start to get tired of PBJ, look into Nutella.

[black2003ss]

What about something like the Nature Valley Trail Mix Bars?

http://www.naturevalley.com/ProductDeta ... oductId=18

I had one in my pack on yesterdays ride and should have ate it...I didn't and paid the last 8 miles. I'm just starting to learn what "bonking" feels like and what the "symptoms" are leading up to it.

[jonw9]

That doesn't look terrible, but a little more processed than I like. The high maltose corn syrup is interesting, I hadn't seen that before. The grains and such will not digest quickly, so that may give a bit of lasting energy to go with the quick sugars.

Basically, you have to give it a try to see what works for you. My stomach may be ok with something that would cause you to pull off the side of the trail looking for leaves.

[LuckyCharm4x4]

I'm just starting to learn what "bonking" feels like and what the "symptoms" are leading up to it.

I honestly am not sure if I know the "bonk" feeling. Don't get me wrong, I'm not a super racer or an endurance machine, but I'm just not sure of this feeling. The closest that I can remember was the first time I went to Yankee; I was way hungover, it was hot and I quickly ran out of water!