Battle of the Carbs - What’s Best?

[@LoveGamingNewtro]

Love your work bro, keep it up 🙌

[@scottw4538]

Thanks for a very interesting video Will. For XC races between 60 and 120 minutes I've been using cluster dextrin mixed in water (with some electrolytes also added) and it seems to be working well. But I haven't heard of anyone else in the cycling world using it. Do you have any experience with or thoughts about cluster dextrin for use during events?

[@riggsa02]

Great videos. Really enjoying them. Debunking alot of crap out there love it.

[@WillGirling]

Thanks so much buddy!

[@joecant7147]

Great vid! Would love to see example scenarios (without giving away your secret sauce!) Question: does practising race day nutrition (if you're looking for maximum carbs/hour) help by training the gut? I've found you can't really replicate the stress that your mind / body is under than a full race (ironman 70.3) replicates & only have stomach issues on race day (sucks). Thanks!

[@WillGirling]

Hey Joe!!! fantastic question! race anxiety is always a big factor we can't replicate but you can reduce through practice and knowing you're ready both training and nutrition wise. Hit me up on instgram instagram.com/willgirling/ and we can chat a bit more about your 70.3s

[@naomipalmer4244]

I once ate a ham sandwich at a feed station 55 miles into a sportive and that was the end of me! Just had stomach cramp after that. Don't think I'll be trying that again.

[@matthewtankersley2416]

Great video! I've got a 3 day ride with probably 14 hours days coming up in a few months. Any suggestions for calorie dense carbs to take with me that wont fill up my bike bags? Any homemade gel recipes or something that's cheaper then gels? Cheers!

[@WillGirling]

I get round to all of these eventually haha sorry this one has taken a while! When is this ride happening... has it happened? Did you see my DIY drink video or gone to my site for the flapjack recipe?

[@andreidumitrescu3276]

Great vid. very educational. So, if u are racing a 3h MTB race, how would u fuel it? U should eat around 80g-100g of carbs / hour, right? for example a SiS gel has around 25g of carbs ( maybe ). U cannot eat 10 gels/race right? How would u mix it?

[@WillGirling]

I would say between 60-90g per hour - 100g is on the high side and only a few can tolorate it though you could be one - I would ensure to have a sufficent meal 2-4 hours before that is high in carbs and then after 45mins into the race consuming carbs at around 20-30g every 20mins depending on intensity. Provided by all 3 forms or to your preferance. So could be 1/2 gels and 1 bottle an hour (bottle having 40g in). Could try making these bars too (willgirling.com/portfolio-item/endurance-energy-bar/) And you can make them as big as you want.

[@andreidumitrescu3276]

@@WillGirling Yeah.. i`m already planing on doing that recipe. Awesome stuff. Thanks a lot!

[@andreidumitrescu3276]

@@WillGirling 40g in 500ml water should be around 2 scopes, right?

[@WillGirling]

@@andreidumitrescu3276 Best to check the product as it does vary but if SiS Go I belive it's 20g carbs per scoop

[@WillGirling]

@@andreidumitrescu3276 Great to hear and they are super tasty!

[@r.a.t.schicago5421]

Please continue making videos, your delivery is spot on, and highly informative.

[@WillGirling]

Thanks so much!!! Means a lot!

[@samroubaix_1756]

You are clearly dedicated to this field and I really appreciate a video like this but why highlight the "50g of fat recommended daily intake for a healthy individual" when you are focusing on ride fueling performance here? Do you not agree there is currently a huge shift in thinking about fat content in modern diets? Perhaps some viewers could assume from what you say that >50g of fat in a healthy diet is a big no no? I thought it's worth noting this to you in a constructive way. Much love

[@WillGirling]

All good buddy thanks so much for watching and commenting! Sure I do state the 0.6g/kg/bw prior to that so the "50g" is purely an example for the RDA for a 75-85kg adult, and I do feel I give it as an example. Yes this is about fuelling hence talking about fat and slowing diegestion, then further to that you can go over your daily calorie intake and daily fat intake by not being concious of carbohydrate bars that actually have considerable amounts of fat in. Which would also negatively effect performance. Currently the majority of people I work with eat wayyyyyyyy to much fat. And that more people still under eat on carbohydrates for performance. And being concious of fat intake isn't bad either. But I appreciate your comment and will always try to emphsise it as an example. As I do always apply recommendations based on per kg/mass rather than just a figure like 50g a da. Thanks again for commenting I really appreciate it though

[@samroubaix_1756]

@@WillGirling Wow, thanks for the detailed reply. Subscribed 👍

[@pedrovizuetecastro2400]

I still find people who train 2-3h without nothing but water, and they say they are training harden than me, when I'm esting 60+g/h

[@WillGirling]

I mean horses for courses. There are benefits to doing 2-3hours with just water, but there are also benefits to feeding. Doing a combo would be ideal. But definitely you will finish your rider stronger, with better recovery, lower stress response too

[@dumspirosperofilms2273]

SiS Beta Fuel 84g vs maurten 320 drink ???

[@WillGirling]

Ooooo nice question - Both are good and pretty much the same. Maurten supposedly has the algae pectin formula to speed up transportation but they only have one paper on it and it is only a hypothesis/speculated when I last looked. So, I would say which agrees with you more if both are fine..... then the cheaper one haha

[@dumspirosperofilms2273]

@@WillGirling Maurten has 3.50 euros and SiS Neta Fuel has 3.20 euros. Thank you a lot. :)

[@dumspirosperofilms2273]

@@WillGirling I like your channel.You should make more videos. :)

[@pa1954]

The Annoying music is,too loud

[@WillGirling]

Cheers for the heads up, appreciate it