This is a quick guide to energy products it is only a guide and should only be used to help you make an slightly more informed opinion. Every person is different your health and nutrional needs are specific to you. You should experiment with what works for you during training rides, to fine tune your own requirments. But the fact is sports nutrition does work, and even though your personal challenge might not be winning the Tour Du France ,you should be able to get more from your cycling by being more mindful of your sports nutrition.
The most basic of facts, you cant drive a car with no fuel in the tank so don’t expect your body to be any different. Before starting any major exertions you need to be sure you are fully hydrated and have consumed adequate carbohydrates.
Hydration, as above before you start your ride or event make sure you are suitably hydrated (your urine should be clear) Drink small amounts of water from the off taking a generous sip every ten to 20 min’s minimum. You should be aiming for about a litre an hour while exercising. Dehydration is a bigger cause of poor performance than lacking in carb’s. A 2% loss in body mass through sweat can result in a 10% loss in performance
One of the biggest misconceptions regarding hydration is that drinking water alone will keep you fully hydrated. And for short rides water really is fine. But in reality, as you sweat, your body loses electrolyte salts which are essential to control the transfer of water inside the body.
We recommend a specific sports electrolyte drink or a weak energy electrolyte solution click here
Please note drinks mixed as an full energy drink are not to be included in you hydration requirements.
Energize The predominant source of energy in the body is as stored glycogen. This comes from carbohydrates eaten and drunk in your everyday diet, but for high intensity and endurance exercise this source of carbohydrates isn't always enough to get you through. Also be aware that if you had a light evening meal and skipped breakfast you will not be starting with full tanks. (Your body can also use fat as fuel but only at low intensities).
A healthy male can store 500g of glycogen - that's 2000 kcal of carbohydrates.
A healthy female can store 400g of glycogen - that's 1600kcal of carbohydrates.
The body can digest around 90g of carbohydrate per hour during exercise
Any exercise burns energy, 30 minutes can burn anything from around 100kcal to 500kcal depending on the intensity of the workout. You also burn calories at a faster rate for 24h following a workout so the effect is compounded during training or multi stage events. So you need to eat on the ride, sports bars gels and drinks provide your body with easily digested carbohydrates in convenient packaging.
We recommend Energy Bars for the feeling of having eaten something Energy Gels for fast delivery and energy drinks for ease of consumption.
Please note extra water/sports drink should be consumed with energy bars and gels this aids absorption of carbohydrates.
Recover So you have been training or ridden your event you survived you did well what next?? The most important nutritional aspect to consider after any exercise is adequate recovery. You know protein (as well as some carb’s and hydration) helps recovery but the majority of recreational sportspeople don't take the protein in an optimal time frame.
Ideally, a mix of carbohydrates and proteins should be taken within the first 30 to 45 minutes post exercise to provide optimal muscle regeneration.
We recommend either a Recovery bar (easy to store and take anywhere) or the fast instant hit of a recovery drink in the form of Recovery Powder that you mix with water in your water bottle.