Has This High Carb Nutrition Turbocharged Pro Cycling?

Pro cycling is faster than ever before and one of the biggest reasons is nutrition. High carb fuelling strategies have revolutionised the sport, most notably led by Chris Froome and Team Sky (now Ineos Grenadiers) during that epic 80km race-winning attack at the Giro 2018. Conor finds out more about Beta Fuel and cycling’s new carbohydrate obsession from the team’s nutritionist Marc Fell.
In association with @scienceinsport 👉 gcn.eu/ScienceInSport
00:00 Intro
00:58 Marc Fell
01:20 What is Beta Fuel?
04:11 Development of Beta Fuel
07:35 Beta Fuel vs other carbs
08:32 High carb strategy hesitancy?
09:16 Is nutrition making racing faster?
10:21 Fuelling in different conditions
12:35 Developing new SiS products
13:46 Top tips for everyday cyclists
14:37 Is Beta Fuel a game changer?
15:20 Do riders still bonk?
16:14 Summary
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[@gcn]

Have you experimented with high carb fuelling? 🍫

[@jamesmckenzie3532]

Yes. Skratch makes a SuperFuel. CarboRocket makes a product called Half-Evil which has 333 calories per bottle. SIS is not alone in the high calorie field.

[@robertcatuara5118]

60 to 90g for a two hour ride. Does he mean 60-90 per hour? That's what I typically read online.

[@barrycorney3665]

Nope...last 2 1/2 months been ketovore and almost zero carb(maybe 10g a day tops). Shed 10kg and no longer dependent on sugar fixes being fat adapted....recovery is amazing, zero aches and pains, no hunger, no bonks(or fear of them)and I've never felt better even at 55, even obliterated a few 1min local Strava sprint segment PR's on this journey . Lets face it-If this sugar junky nonsense worked then Alex wouldn't have bonked so badly in Mallorca would he?? Both of them would have been slamming the gels/sugar all day. I've no interested in racing, just endurance and not destroying my metabolic health....sugar isn't a fuel for muscles according to Tim Noakes latest findings, more of a poison and muscles run optimally on fat.... But you all just love the sugar induced dopamine fix don't you? Go on admit it....

[@cauldron101]

DIY mixture of 1:0.8 Maltodextrin (44gr) / fructose (35gr) plus caffeine 100mg in 600ml water. This keeps me well through a 3 hrs of ride. And it comes cheap, 5 euros for 1 Kg of no-taste maltodextrin and 2.5 euros for 1 Kg of fructose.

[@admirale3000]

​@@barrycorney3665High intensity↘️

[@inz_uzi]

The real game changer for me was when I've learnt I can use table sugar (with some electrolytes) with the same effect for fraction of the price.

[@profchaos9001]

Same. I remember up until some years ago it was suggested to use a ratio of glucose-fructose of 3:1, then some new researches discovered that 2:1 ratio was better, and then again in the most recent years the suggested ratio is in the range of 1.1:1 to 0.8:1, and guess what... table sugar is exactly 1:1 ratio between glucose and fructose.... For an amateur it doesnt make sense to use those expensive gels, if you ride enough hours you're going to spend 200 Euro / month in gels...with sugar diluted in water a fraction of that money. Even though even making home made mix with maltodextrin and fructose is quite cheap, i usually do that because sugar alone is a bit nauseating after a while.

[@jean-pierrebarre4056]

Yep! Same here: sugar and salt in my bottles and for 3 hrs+ rides I currently use 1 or 2 Nuun electrolytes + caffeine tablet(s) that give a significant kick (I got a good deal on the Nuun product but will probably experiment in the futur with simple caffeine tablets, which will be even cheaper, to see if I get the same boost without the extra electrolytes).

[@LouieBaLLz]

I did a group ride from NYC to Philadelphia this past summer and got all kinds of strange looks when I pulled out a few zip lock bags with table sugar and salt to add in my water bottles for fuel. A 25lb bag of sugar at Walmart is $18. Thats enough to fuel me for a few months. Why people waste their money on these overpriced cycling products is beyond me.

[@profchaos9001]

Also we dont really need “electrolytes”, I mean, we just need sodium, the amount of magnesium potassium and other minerals lost in sweat is very low, so add some salt in the bottle as some of you said is just enough, it even helps in the absorption of fructose.

[@AlenRi]

Did you guys tried sport biosenzor by supersapiens? It is great way to see how much carbohydrates your body really need, and when to use it

[@billmccaffrey1977]

For a pro or a serious amateur who rides many hours this makes sense. Unfortunately, the majority of GCN's viewers do not fall into either of those categories. Here in the US the average person already consumes too many simple carbs daily, which makes us one of the most unhealthy nations in the modern world. For the average healthy rider ridding 2 hours or less a day, these products can be dangerous as carbs are addicting. I train hard 5-6 days a week for an average of 1.5 hrs a day. My normal diet provides more than enough fuel leaving me to focus on hydration. I know way too many young healthy diabetics / insulin resistant people who ride or run daily (none are over weight, which is another misconception). I think GCN should be aware who their audience is when discussing these topics.

[@bigdwagron]

While I appreciate this is a paid promotion, the suggestion that this product is new or revolutionary ( or that it was a "buzzword" in the pro peloton" in 2018) is pure marketing. Don't fall for this. The 2:1 ratio of carbs has been know for many years and is not some kind of scientific breakthrough by SIS. I remember making my own gels in 2013 consisting of Maltodextrin and Fructose and had a basic understanding of the benefits of multiple-transportable-carbohydrates. For the price of £37 SIS will sell you 15 sachets weighing 80g each and what you're getting in return is a total of Maltodextrin (57%) 680g Fructose 564g (42%), and some Flavorings. Maltodextrin is widely available and can be picked up at £3 per KG. Fructose is about twice the price at £6 a kg. I would imagine SIS buy this wholesale for 1/3 of this cost so the markup on this "breakthrough" product is clearly huge given that the R&D was zero and costs have gone mostly into marketing and sponsorship.

[@vincentkrause7097]

Bad there is not even a Single bit of salt in Beta fuel

[@gcn]

SIS have always been right up there in high performance sports nutrition and have had a huge impact on cycling. You're correct, can make always make your own nutrition and this is a great option if you know what works for you. That said, many people will struggle to know where to start. Nutrition is personal preference, finding what works for you is 100% the best option.

[@chrisridesbicycles]

Yes, I have gone up to 150g/h in a race situation without problems. Early childhood gut training with gummy bears is key.

[@janinehudon8177]

I’m with you on that gummy bear training!

[@mal891]

I used Beta fuel as my fuelling option for the Etape this year. I also used the product when training for about four months prior so that my body could get used to it. This was only on rides over 2.5 hours up to max rides of 5 hours, some days temperatures were 35c + and averaged about 30c. My plan was to consume 100grm’s per hour using the powder drink and 1x gel. In training I feel this worked well although I had to add to this a bidon of water or water + electrolytes due to the temperature (minimum). per hour. In the Etape itself the temperatures got up to 38-40c plus reflected heat off the tarmac. With these conditions I found it hard to consume my 100grm’s per hour! , but needed more water, fortunately i took some electrolyte tablets withe me which helped with hydration. My hourly Beta intake was around 50grms. This seemed to work well for me. Three observations… Im sure other brands would work just as well, its just ive used SIS for a long time Energy supplements are not the single solution, you must nix them with other strategies such as hydration and possibly slower release energy such as oats. I only use these supplements when riding in excess if 2.5 hours.

[@erinb4919]

Very interesting. Enjoy the information on your channel

[@fredbr95]

Froome did a Landis thanks to their gels, sure

[@erikdali983]

For me it’s the monetized ads that shows me 1 minute of advertising before I can watch the adv.

[@Vismux69]

Fructose+ maltodrextin+ electrolytes and you have your mix usually drinking 90-120g per hour 0.58 eur cnt per drink when you mix self ;)

[@moondoggy684]

What ratio are you using between the three? Thanks in advance

[@Vismux69]

@@moondoggy684 So if you plan on putting 90g of carbs per bottle, you should mix two third of maltodextrin (60/90), and one third of fructose (30/90). For 3 kilos of maltodextrin, you would add 1,5kg of fructose and 125g of electrolytes.

[@gcn]

You can create your own mixes but many people will feel out of their depth with their own recipes. Having professionally made nutrition is a great way to start your fuelling journey 🙌 Do you flavour your own drinks?

[@Vismux69]

@@gcn no flavour :) and it's not made by me, it's nutritionist who teaches us in professional training camp how to make them ;) you just need to know how to mix them ;) using them for couple of years and have 0 problems with it .

[@RiazRJ]

have switched to STYRKR branded products. its taking some getting used to. but again in the higher temps its hard to consume the carb drinks and make sure you are getting the electrolytes needed for hydration. with more practice i'm sure it will get easier to consume, but its a big step change.

[@brianrichards350]

Electrolytes are key for 90% RH and 40C rides. Hard to train for in the UK unless you ride 5 hours on a trainer in a closed room without a fan....

[@gcn]

Electrolytes are super important but when fuelling for rides you need to look at everything you are consuming. You'll be amazed at how many carbs pros need to eat 👉kzbin.info/www/bejne/laKVZJiFfNl9i5o

[@Tex735]

I rode a 100 mile Fondo and got so caught up in everything that was going on, and pushing pretty hard and just plain forgot to eat. That's the part that I can't seem to get my brain engaged in. I carried plenty of gels, chews, bars, etc. with me and at the finish line, I STILL had lots of gels, chews and bars left. Knew right away why I felt like I had been hit by a truck. LOL!!! It's a process...

[@TyTy22_]

Set reminders on your cycling computer

[@ev-ezaye3580]

​​@@TyTy22_True dat! That's what the tech is there for; to make life easy and nearly automated without tasking brain cells unnecessarily...

[@gcn]

It can take a while to get your nutrition correct! Have you got another Fondo lined up? We've got just the video for you 👉 kzbin.info/www/bejne/m6DdYoN6d5qKgq8

[@MTBScotland]

Jelly chews are only £1.50 in ASDA. I make up my own 1:08 glucose:fructose drink. It works quite well. Not tried the gel though. Just too expensive

[@gcn]

You should give the gel a try, you might be suprised by the results!

[@MTBScotland]

too expensive to buy. I get the chews in the shopping so the wife pays for that 🤣@@gcn

[@jamestalkscycling]

Pidcock definitely needs to watch this one!😉

[@philadams9254]

People ridiculed Durianrider for years and never believed his stories about what the pros were eating. Nowadays, you're ridiculed if you're *not* eating >100g/hr. The truth has always been out there. One of the best kept secrets in cycling.

[@gm9559]

What about the health aspect? Consuming sugars at that rate....what about that?

[@phil4455]

I find a couple of pints of Guinness is excellent for recovery 😂

[@elmar7190]

I prefer sugar water, a lot cheaper and just as good, but you do you✌🏻.

[@gcn]

You do you is correct 🙌 Fuelling is very personal, finding a solution that works for you should be the priority - Products like SIS have been created to work the widest number of people.

[@mstrasser]

Great product. But it's also not unique. Maurten is doing exactly the same powder and gel - no gummy chews. You can also make the same powder especially since the ratio is written on the Beta package. But Maurten, SiS Beta fuel, it's rocket fuel. Love it. Never had a GI issue using any of them, and I've been using them for years (Maurten more specifically, but Beta Fuel I've tried again recently since I got a good deal on a bundle pack). I've done anywhere between 80 - 120g/hr and been fine.

[@AKG77]

I bought the lemon lime flavour energy gel. But it lacked of sweetness. I thought sugar is the main source of carb for these products. Can anyone explain.

[@MTBScotland]

maltodextrin isn't sweet

[@ehuremovic526]

Sweeteners have a sweetness score, table sugar known as sucrose is the reference and has a relative sweetness of 1. Maltodextrin in comparison has a relative sweetness of 0.1. You've also got citrus flavours which tend to make things taste less sweet as well.

[@emmabird9745]

I have and its helped.

[@ethangodridge6833]

Love the strawberry & lime beta fuel. Nothing new on here but always good to reinforce the message and importance of fuelling.

[@gcn]

Fuelling is so important! You can find yourself in some pretty nasty situations! 👀

[@seahog32]

By no means I'm some keto or paleo or whatever zealot but massaging the uneducated public's brains with marketing videos like this one or even just a general talk that's pushing this kind of simple carb overloading is irresponsible. There is nothing healthy about professional cycling (or professional sports generally) and the nutrition is no exemption but one can (only) hope that pros are under strict medical supervision all the time. However, for all the amateurs and wannabes watching your videos the health risks that come with carb overloading can't be justified by any inconsequential improvements in performance they may achieve or imagine that they are achieving.

[@larryw1389]

yes I have type2 diabetic an have lost a leg. Cheers

[@tonybennett3904]

Try quarter pounder,with cheese,works a treat.

[@SGTTEMPEST]

Sucrose, the original multi source carb. Add some sodium citrate and your golden. Saturday fuel app, save yourself a few bucks and mix it yourself.

[@danmartin9086]

No but the improved "gear" has.

[@Stirling1989]

Which is better: the gel or the chew?

[@gcn]

That always comes down to the rider. Maybe try both and go from there 🙌

[@troycollett8540]

I use the eat my ride app and was surprised at how many carbs I was burning on various rides

[@gcn]

It's amazing isn't it, The pro's are really needing to stuff them selves with carbs 👉 kzbin.info/www/bejne/laKVZJiFfNl9i5o

[@madmick9205]

My concern is how do these high sugar products affect insulin spikes? I can see a big the potential for a big rise in diabetics in cycling. Are there alternatives?

[@casquilho]

If you're actually running through enough of the fuel in real time, it isn't a problem. You can search for studies on athletes, insulin, sugar, etc. There would be a problem I suppose if one was to overconsume these things - which is easy to do given the concentration of nutrient.

[@Mark_Taber]

You are right to be concerned. Overdosing on high GI carbs is exactly what causes the body to develop insulin resistance leading to type 2 diabetes. Doing it while exercising rather than sitting on the sofa does not fully protect you. I speak from experience sadly. Sir Steve Redgrave another example.

[@madmick9205]

@casquilho I'm a little bit of a dietary knowledge base. But this info isn't really available. All I can say is, sugar causes an insulin response. Particularly spikes. Not good. But im always learning.

[@888jucu]

If sitting at home watching TV and drinking these then yes for sure. During exercise such as cycling the working muscles can take in the glucose even without insulin. What many cyclists do however is they have high glycemic diets outside of their actual training i.e when not being active and yes that could pose a problem over time if u r constantly pinging ur insulin

[@troycollett8540]

You would be surprised at how many carbs you burn

[@Mrfirerhino121]

Bro i got a steal 35 pound for road bike just some rust steal

[@kpsig]

Some coffee with brown sugar, salt and I am good. Honey with cinnamon for the win.

[@gcn]

Do you carry honey and cinnamon on your rides? 👀

[@kpsig]

@@gcn :-D before or after only

[@guillaumevaneeckhout6765]

Please inform your readers when you do a promotional video!! :( There are plenty of high carb alternatives (Precision Fuel, Maurten, Tailwind, etc.)

[@James-J-J-J]

Graham O’Bree recommended jam butties. What’s wrong with that?😂

[@gcn]

We love a Jam butty too... but it's not going to give you everything you need 😉

[@GamerJr.OFFICIAL]

Oh

[@cosmostrek512]

It is the drugs always has been always will be

[@marty197666]

No it’s that they train more, then it’s the marginal gains, then it’s the keto diet then no wait we were wrong about that it’s the high carb diet! Now it’s the bikes. No one has explained the inexplicable increase in speed post Covid, yet lol. Unless that’s all down to the aero gloves! I mean 30 years ago they had no idea carbs were so helpful! 😂😂😂

[@Ted_Eddy]

I'm always suspect of companies marketing their amazing products but there appears to be some reasonable science here... In endurance cycling or after hard anaerobic sessions your glycogen stores become depleted and your muscles tire and become sore with lactic acid. If you are able to replenish some of those glycogen stores then it naturally follows your performance and muscle endurance will be improved. I used to get the dreaded bonk when doing 3 or 4 hour rides... When I fuel proactively in my longer rides with the odd couple of gels alongside classic favourites such as bananas and jelli babies I don't tend to bonk and run completely out of energy...

[@barrycorney3665]

@@marty197666 They're all jabbed up, GMO riders....maybe that's it....graphene in the tyres and in the blood lol

[@newttella1043]

It's the therapeutic use exemptions for asthma, right Froomy?

[@ericgaisser1668]

The SIS chews have the texture of an over-cooked piece of squid.

[@dblissmn]

It makes a ton of sense for a long-distance pro-grade effort averaging, say, four to five watts per kilo over a five or six hour period and burning around 1,000 calories an hour give or take. Not for your typical two to three watts per kilo average training ride where you might be knocking back 500 to 1,500 for the ENTIRE RIDE. I'm still making my way through the fat reserves around and inside my midriff as I recover my health.....the carb loading for me is strictly about a quick recovery-assisting refuel near the end of a more intense one to two hour ride, and we're talking far smaller amounts than being looked at here, maybe a granola or nut bar of some kind with half or less the carbs of a single gel. And there are pitfalls even for a pro athlete; look at Steve Redgrave's colitis and diabetes....he absolutely would not have been able to handle this feeding regime.

[@mikescott1045]

This stuff is super high processed food thats is not good for you. Whether thats really required for 95% of cyclists i doubt it

[@atlosass]

It's flavored sugar water people, not rocket science

[@danfuerthgillis4483]

😂 You literally have the top cyclists in 2023 doing it all from flats, climbing, time trials I can’t comprehend how any fool does not see the writing on the wall : Hyperbaric high altitude chamber training to increase the hematocrit levels and other non tested drugs!!

[@888jucu]

If u meant to say "fats" instead if flats then u r talking from ur rear

[@SURF4LIFE84]

Everyone has bills to pay, we understand

[@JohnA27]

It's just food it hasn't changed any game, all this constant uploading almost becomes like junk mail.

[@aihsanasl]

İf you want a game changer spread honey and Nutella and this between the bread, once I passed a Yamaha motorbike.

[@JohnA27]

@@aihsanasl indeed, after their run of marketing overpriced bikes has come to it's logical conclusion... this week's theme is to advertise overpriced bread and jam sandwiches all in the name of science of course 😂

[@peterb8500]

What’s wrong with chocolate bars, enjoy life.

[@Mark_Taber]

Be careful with promoting high carb fuelling to amateur cyclists guys. Overdosing on high GI carbs is exactly what causes the body to develop insulin resistance leading to type 2 diabetes. Doing it while exercising rather than sitting on the sofa does not fully protect you. I speak from experience sadly. Sir Steve Redgrave another example.

[@Bloxdio_God]

No. Performance enhancing drugs have.

[@n22pdf]

To much of an SIS advert guys 😢

[@LSD04]

Yep it’s definitely the carbs😂

[@aihsanasl]

I spread these on bread

[@gcn]

That'll explain why Hank has so much energy in the morning 😂

[@mipko]

This is just another showing how dumb we are as a consumer and how we are letting companies and marketing exploit ourselves. Most of those products are just sugar with some salt and maybe caffeine added in. You can pretty much get 98% of the effect of these expensive "high performance" craps by using regular sugar and salt. But noo we are cyclist, we must have nice and shiny... I starts to feel we as a horde need to either stop complaining about how expensive cycling is and let it go knowing that we made someone nice chunk of change or stop buying this crap... BTW I do like me some nice and shiny... :)

[@TheNewSchmoo]

In short no, in long noooooooooooooooooooooooooooooo

[@magicsork657]

Please Stop promote fake magic product