Do You Really Need To Buy 'Proper' Cycling Nutrition?

[@falklevien]

I've literally done a 10k Everesting on sugar, water and table salt last week. About 2€ worth of nutrition for a17h ride. The trick with sugar water not tasting horrible is the salt. Immediately takes it from disgustingly sweet to pleasantly sweet.

[@adamlucina]

how do the logistics of it work? I eat gels simply bcz I have only 2 bottle cages. In this case I would have to use one for sugar water and one for regular water? Then you need to stop more often to replenish the water bottle, also I'm not exactly sure how you replenish the sugar water bottle. Do you just carry the sugar and salt with you? Curious because I've always struggled with nutrition on longer rides 6hrs+. Thanks!

[@falklevien]

@@adamlucina for the Everesting, it was really easy because I had my car as a basecamp on the climb and just kept mixing new bottles as I went along. For long outdoor rides, I tend to use soft bottles with a concentrated sugar/salt/water mix, nibbling away on those and have plain water in my bottles with that, because it’s much easier to get plain water while you’re out. It’s significantly less tasty, but it gets the job done

[@gosbusta]

@@falklevien I presume you mean 100k? and not 10 yeah? haha

[@deDANIEL11609]

@@falklevien you could also just take a plastic bag with sugar with you I guess? I tried having sugar bottle and water bottle, but I like it more just having 2 sugar ones, does that make any sense? at least on shorter rides. I put around 10g / 100ml

[@PepeDalinShow]

@@adamlucina I'm fueling with plain sugar water and table salt. Usually 60g of sugar per hour for my long rides. So for 4 hour ride i put 240g of sugar disolved in one of my bottle. I sip that concentrate slowly for four hours. And then I have another bottle of just plain water.

[@sootymilly15]

Bag of Wendy worms from Aldi, 1 sweet is 10 grams of carbs......1 worm every 10 minutes works for me 😂

[@gosbusta]

I don't know who this man is, but I do like him. Telling it straight and to the point.

[@troycollett8540]

He’s the nutritionist for EF pro cycling and also a friend of Francis and Jimmy

[@CyclingChefDiane]

Will Girling. He has a youtube channel, although not updated since he works with EF.

[@gilesbyford3773]

Turkish delight - 38gr carbohydrate and none of the gel mess. 50p each if bought in bulk.

[@michaelmechex]

I tried to make my own energy drink over the weekend and it was great. I put 100g of sugar in a big 800ml bottle and it didn't even taste very sweet, I'll try more next time. I also added a pinch of salt, a few drops of lemon juice and a bit of grapefruit juice for some taste. It helped me a lot to stay on top of my fueling in this heat, when my usual Clif bars are so dry it feels like gobbling up sand

[@andrewwhiting4427]

Jelly babies for me! Easy to eat and convenient size. Those fructose gels give me gut cramps!

[@grahamricketts-bq1ft]

Pork pie and a packet of cheese and onion crisps with a jam sandwich on the side

[@chrisfanning5842]

I hate gels, and the empty wrappers always get your hands and pockets sticky. Nakd fruit+nut bars are my go-to because they're a convenient size for mid-ride fuelling. Flapjack and malt loaf are great carb sources too. The only necessity is a salts+electrolytes tablet in your water bottle because you lose so much of those things through sweating. It doesn't have to be SIS cycling-specific tablets, any sports electrolyte drink will do the job, but I actually find the SIS ones well-priced and like most of their flavours.

[@grahamphillips3099]

I did an 11 hour off road ride in mid Wales a couple of weeks ago, had a few expensive proper bars in the backpack, but the thing that kept me going apart from water was a Sainsbury's Cherry Madeira Loaf Cake for £1.80

[@LyndonNLeeming22]

I did the fred with 360g sugar in 500ml squeezy bottle. Teaspoon of salt in for taste. Thats 60g cho/hr for 6hr work. I did it in 7hrs so just got extra carbs from food i had. I always take a bit of food on long rides even with sugar water just to avoid feeling empty in the stomach. Works a treat 👌🏽 Ps a pack of fruit pastels can work wonders too on shorter rides than that

[@erlendsteren9466]

i dont compete so I dont need to keep the bike moving when eating. So I prefer stopping at the forest cafe thats so deep into the forest that its thiefsafe. Everybody leaves their bike unlocked, and none gets stolen. There I have a tasteful sandwich or a waffel, a cup of coffee, and if I needs sugerdrink i buy a Solo (nice soda with a bit orangejuice, looks somewhat like Fanta). This cafestop is a sentral pleasure for the ride. Sitting on a bench outside enjoyng the scenery by the lake. Maybe chatting with other bikers. Or maybe just relaxing. I carries 2 waterbottles on long rides, and refills one at the cafe. That ca 30 minute cafestop maybe after 1,5 hours, maybe three hours also freshens my legs so I can get home at good speed.

[@MaceWanted]

My go to are Snickers for ultra cycling. Everywhere to buy, costs like 2,50€ for 5 bars and works perfectly when i eat 1 every 45min. Too much sun is melting them in the top tube bag though =/

[@lfoster7601]

In the '70s race drink was water or cold tea with honey /glucose and some salt. Nutrition was a segmented orange in a poly bag, or sometimes on a long ride a sealed poly back of Ambrosia to bit into and suck the rice out of, sometimes a bit of biltong for extra salt and protein.

[@questgivercyradis8462]

Premade is convenient, and easier to take a packet with you for refueling later. Homemade can be delicious and functionally good.. Lemonade (or lime) in the water bottle is pretty damn great. Quarter cup of sugar, juice of 3 lemons or limes, a few grinds of pink salt, fill bottle with water, shake it up. Want it less sweet? Less sugar. Less sour? Less lemon.

[@alexanderh2715]

I fuel with haribo, plain water and nuts + raisins. I have yet to try cycling specific products but I definitely need more electrolytes during longer rides in summer.

[@h20s8804]

Doing almost all my carbs in bottle/bladder now. 2:1 Maltodextrin to Fructose, add sea salt, and dump gatorade powder in preferred flavor to add some more electrolytes and test. It works incredibly well.

[@davidnicholson6680]

I make a drink from 80/100 fructose/maltodextrin plus salt and sodium alginate. Flavor with your choice of flavoring. I buy in bulk and make about 5kg pf this at a time. I down about 75g/hour on rides over two hours. It's maybe $0.50/bottle, won't upset your stomach even if you drink it all day and you absolutely will not bonk with it. Also you come off the bike without feeling like a zombie.

[@andrew9579]

I think you mean sodium citrate? Sodium alginate is a seaweed based thickening agent.

[@Thaddeus_Howe]

Sugar, salt, and a bit of lemon, lime, or unsweetened cranberry juice in the bottles; coconut rice cakes (rice, crème of coconut, sugar, and salt) or whatever candy I’m in the mood for in the pockets.

[@carlsimmons305]

I have tried various products in the past, however do still use HighFive Tablets (easy to take with me & use). I do make my own drinks as well such a s 50/50 Fresh OJ/Water & Salt & maybe Water, Salt, Sugar with a flavouring.. I find I actually never needed Gels etc & perform equally & or better being it more natural.

[@hill160881]

My brother used a combination of grape fruit juice, salt and ketones for the 200 at unbound. He prefers real food but he did still use gells and similar products to get in the calories. It’s about space and ease of use. Also palatability. The same thing can get hard to swallow after 10 hours. Why grapefruit juice? The ratio of various salts is better than others. Correct ratio of sugars. Also the electrolytes in citrus is good.

[@IanButterworthyyc]

I’ve started eating Mejool dates they are fraction of the cost of the gels!

[@simonwilson8860]

But for the same calorific intake are 6 times the size. I love dates, and do take them in rides sometimes, but the volume I’d need over several hours would be mad!

[@julianbailey2749]

I did ride London this year on 1 bog standard supermarket cereal bar for every 10 miles. Just as I did in my training. Admittedly I was in cruising mode for the day, but I never felt close to a bonk and could pick up the pace in the last few miles. When I used to run distance events then my main calorie loading during the event was Kendal mint cake.

[@wesleygcoleman]

I’m on board with the icing and other sugary snacks instead of gels, but given Gatorade powder is SO CHEAP why would you bother trying to make your own sports drink? $20 and I can fill probably 50 bottles with electrolytes.

[@deDANIEL11609]

how is that cheap?

[@troycollett8540]

Yeah I use a similar powder and 1 small scoop gives 14grams of carbs

[@deDANIEL11609]

@@wesleygcoleman well, you pay extra for the convenience. I just have table salt and table sugar and use a spoon for measuring the amount. Potassium etc you can get super cheap like 0,45€ for 20x at the store and take it after the ride or so.

[@deDANIEL11609]

@@wesleygcoleman but I understand, nothing wrong to buy it. Some brands have crazy pricing so I rather mix it on my own.

[@diehardbikes]

​@deDANIEL11609 have you tried Skratch labs? Thier big bag is 50 bucks, but I can make it last around a month per bag.

[@AdamBoothUK]

After extensive research… Jelly Babies are the best. Two every twenty minutes, easy to chew, no mess. Skittles are too chewy. Fruit pastilles too fiddly.

[@karlj711]

I did my first 100 mile sportive last year. This was pretty much entirely fuelled by jelly babies. They were amazing.

[@Oakpathetics]

Nice idea.. I’d prefer not to chew so it doesn’t destroy my teeth

[@karlj711]

@@Oakpathetics chewing is good for your teeth. the saliva releases enzymes that breaks down the food & also protects the teeth.

[@jaimeisreal]

DIY electrolyte mix. 1 gram of sea salt. Two or three 100 mg tablets of potassium. Then add 50-100 mg from magnesium tablets. Finally, 20-50 mg from a calcium tablet. Cut the tablets up using scissors, then turn it into powder by using two spoons mashing it up, it's easy to do. That's pretty much it. Add it to your water bottle, pre-workout and/or post workout shake. Anything. Enjoy.

[@Chris-ho4ki]

Excellent point about sponsors during an event that provide nutrition. Trust me, NEVER try anything new on a race day just because it’s convenient and free

[@OGillo2001]

I eat raw tripe cut up into small pieces. Dusted with a bit of chilli powder they taste fine

[@awol555]

Used a lot of maple syrup and pink Himalayan salt for training! But likewise i did buy expensive maurten gels to test before an event where i knew they were the oncourse nutrition. Id much rather use the on course stuff than have to stop and pickup special needs bags / start mixing bottles etc. and part of being a cheap skate and making cheap fuel, is making the most of free race nutrition! (Trisuit stuffed with maurten gels still as i xrossed the finish line!)

[@jamessher6956]

Most of my rides 2-3 hours. One big water bottle and a few fig newtons and raisins seems to work fine.

[@thompson9451]

Haribo gummy bears for the win

[@Nehpets1701G]

Haribo Tangfastic seem to be cheap and somewhat effective - available from most petrol stations.

[@SyLens1]

Only things id buy is like gels for races or events… soda and extra sugar and some salt >>> tastes way better than most drink mixes

[@sapiens7821]

On a normal 60km route with 800ele training loop I ride 3-4 times a week. Carb/Elec mix and fruit cake keeps me going. On a longer loop 120km 1200 ele I take some salt tablets and more fruit cake 😂. On a hot day a can of coke from the servo. Just Ride know your body and mind Not forgetting the coffee at the end

[@Khalidazizphoto]

Could we have I break down about what Will would pack on a . Or what he whold recommend50, 10, 150, 200 km (25-30km/h average) ride? And when to fuel

[@sherm001]

I’ve completed several 100+ mile rides on just table sugar/salt mixed in water bottles. When I needed to refuel on an epic I’d stop at gas stations for free sugar/salt packets (usually near the self-serve coffee). But at home, I’ll add in some kool-aid powder for taste. My fueling is simple, cheap, and convenient …just as effective as the overpriced prepackaged hype, and probably easier on my gut. On a side note, it’s ridiculous the prices the “race nutrition” industry charges for something so basic. These food-stuff companies are really just selling you their marketing hype. Please don’t be a sucker and save your money!

[@robertpiche5167]

I take one gel each 45 minutes and it's very fine and à bottle of gatorate each hour and i can go for 4 hours on the bike 😊

[@troycollett8540]

I use a very cheap sports drink and some Lolly snakes to get my carbs in.I use the eat my ride app

[@two-eyedRoy]

A query on salt intake. It's not recommended to have more than 5g/day. For the endurance types (3+hrs, multiple times per week) in what ways does the body handle the increased intake? Generally excess is excreted through sweat & piss or is it something to be balanced out elsewhere in the overall diet? #HighBloodPressureRoy

[@benbwaite9858]

Sugar with a teabag 👌🏻 normally lemon

[@statom985]

i would love to see more of the food hacks on bike

[@mikekent9488]

I love this. Thanks for sharing

[@PBabel-ne3hc]

This sounds like a Ebenezer Scrooge broadcast.

[@andrewpierce7361]

Which rear sram derailleur are you using with the 10/36 thanks

[@razorree]

not too much, I put ~200g of sugar (close to 2:1 maltodextrin/glucose:fructose ratio) + pinch of salt or sodium citrate in a 750ml bottle

[@deDANIEL11609]

how fast will you drink the 750 mil?

[@razorree]

@@deDANIEL11609 I have it for 2-2.5h (I aim at 90-100g/h). Also I have other 750ml bottle with electrolytes only. both are enough for 2h even when it's ~40*C. if it's longer ride, after that I eat energy bars (i like powerbar energize)

[@deDANIEL11609]

@@razorree so you will use 200g in one 0,7l and you take another 0,7L with water with you for 2 hours? Sounds reasonable. I would maybe use 2x 0,7l and have 100g sugar on each, but I guess that is just persoal preferance. Have you tried to use even more sugar? I guess it help mixing different sugar types, like dextrose, maltodextrin and stuff for faster / better use of it.

[@deDANIEL11609]

@@razorree I also enjoy eating haribo. How fast / what distance are you usually doing on such 2,5h rides?

[@razorree]

@@deDANIEL11609 around 60-70km and 1300-1400m elevation. (1500-2000kcal according to garmin - HR + power meter)

[@deDANIEL11609]

what could happen if someone puts too much salt? Will you taste it if it is too much?

[@hunters641]

Respectfully who’s the sports doctor/nutritionist here? Can’t find background on the presenters.

[@DavidCraig-er6kq]

Cycling specific nutrition is a total con. Get what you need from cheap bake bars, bananas and the like. Best thing I ever use is Hydration tablets if doing big miles, and sweating it out, and thus refilling the bottles multiple times. It's just handy and still fairly cheap.

[@Opressed]

no, but it makes the process easier

[@dasdWARf]

Courtney Dauwalter has entered the chat

[@markdeane8385]

Chicken and whisky 😊

[@richardscott6606]

Mini Soreen banana cakes

[@props651]

I stopped with the sport specific nutrition and pack gummie candy or dates.

[@phil94]

Where can I find the full episode?

[@outbackwack368]

I eat turkey pepperoni now... protein, fats and sodium... slower, longer burning fuel... no problems at all for 4-5 hour rides on my hardtail. Add some water with some electrolyte powder and I'm all good. I used to eat Fig Newtons, but I don't eat all that sugary crap anymore. But I occasionally will have a Snickers at the end of the ride 🙂

[@oscarsowden18]

i swear by bananas,powerade,mentos and packet chicken

[@troycollett8540]

Also check out the Insta page pocketfuel

[@markantonywaring3014]

Team Haribo 😂🤙🏼

[@deDANIEL11609]

Haribo + table sugar works great. Or ice tea powder

[@DanCave]

I'm surprised a nutritionist is advocating monosaccharide sugars Vs glucose polymers..

[@christosandreev6392]

I do jelly beans because I love them but they're not good for teeth.

[@the_luki]

Bananas❤

[@bigbunny4000]

Just eat dried fruit!! Healthy!!

[@1afterthep]

hell no, you do not need that expensive crap

[@jonpoon3896]

Durian Rider has been telling us about sugar water for years

[@scoopermg8226]

No

[@dashd0t]

very insightful

[@scoopermg8226]

​@@dashd0t boo hoo

[@diehardbikes]

I have to disagree. Not completely, but there is a point where cycling nutrition comes in handy. I agree with you can make your own gels and stuff, you can even make your own hydration mix, but NONE of it will work as well as an actual hydration powder. Or maybe you guys just arent using Skratch labs yet......

[@adamtick]

Instead of a cycling jersey, try simply wrapping yourself in old jay clothes stitched together.

[@user-ce2ni4ik2q]

Water. Perhaps a banana on 100km rides. Dont need more .

[@sweatnosweat]

dead info.

[@Vinch22]

OK! Well, I can afford to buy proper nutrition and I care for my health! I love cycling, I ride 200+kms every week. Styrkr, Maurten, and Beta fuel are my favorites