I fuel a lot of my lower intensity training with fresh fruit - did 2 hours this morning with bananas and grapes. Not effective from a space/weight aspect on outdoor rides, but a bit better option for me indoors (although man do I go through a lot of fruit)
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I have about the same schedule as you. I eat lunch around noon, get home at 5 and am on the bike by 5:15.
What I do is take snacks to work, usually a couple of bananas, and eat those around 4. If you have the option of snacking at work, you can get in slower absorbing, cheaper foods with enough time to use them as fuel.
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Could you eat a banana or cereal bar on way home in car/bus/commute
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Table syrup (imitation maple syrup) is a good choice instead of honey, it’s a lot cheaper and the stuff I bought has glucose and fructose as the first ingredients besides the water. No mixing, you can just squirt it in your mouth and wash it down with some water. There’s almost 3000 calories in a bottle and it’s less than 3$. I usually only use it for an intense workout or if I’m doing something like a sub-hour on the alpe du zwift. I like real maple syrup for my pancakes and would use it on the bike too but it’s more expensive. Doesn’t go bad and you can leave it out by the trainer, since it flows better when it’s room temperature.
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Straight fruit juice as pre-ride fuel messes with my stomach too much…not sure if it’s the acidity or what. On the rare occasion that I’ve used it I have to water it down.
Vermont Maple syrup ( not the ted king brand) and old fashioned clif bars work for me.
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Long life fruit juice contains alot of artificial sweetner namely high fructose corn syrup. Your experience of blood sugar spiking minutes after consumption is not unrealistic.
You should also look to try some of the DIY carbohydrate mixes. It is easy and cheap enough to get powdered glucose and fructose to make your own mix!
I got straight apple and orange juice not “drink” no additives. My blood sugar spikes with certain foods/drinks, not so much anymore as my diabetes is well under control, off the pills long ago. I figure natural sugar in juice form hits the blood pretty quick and the body just uses it quick if you are training within 30 minutes of consuming it. The syrup idea sounds good. I am not about mixing powders. To be honest thats more about convenience. I just couldnt see spending 30 dollars on something for an hour or two in the garage where you dont need packaged foods to stuff in the pockets like you do when you are out on the road. And honestly I have been packing figs, dates, nuts, and making rice cakes instead of the pre packaged bars when I ride outdoors. That seems to be working well for me. Especially the rice cakes.
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I checked the maple syrup, its got a TON more sugar. I also looked at molasses, thats natural and about the same carb/sugars as the gels and honey. Most wont like that but I grew up on that stuff and love it 
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isn’t high fructose corn syrup supposedly bad for you?
The stuff I buy has glucose, water, and fructose as the first three ingredients. I think that’s different that HFCS but I am not sure that using HFCS is actually any worse that consuming any other kind of sugar. I think there’s some woo that HFCS is “processed” or whatever but using anything like sugar, glucose, fructose for fueling an intense ride/workout means most of it should get used for energy rather just stored as fat. I’m not expert though…
ok The stuff I see, such as King syrup or Log Cabin, uses corn or rice syrup.
That’s actually really good timing. 3ish hours between a high carb meal and a hard effort is ideal. 4 is still pretty good.
What are you currently eating for lunch?
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I buy honey by the halfgallon and fruit snacks by the like 50 pack. (seriously). Works great for day to day.
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Oh, that’s a clever idea. I might steal that.
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lol oops! I meant to say “not an expert”
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Trying to lose weight so 400 calories of mixed vegetables and 300 calories of protein
Thanks for the reply. I read through a few of your threads, and your post in RP which I have paid for in the past. I know Mikes work and have listened to a lot of his youtube videos. He is outstanding, helped me a lot in weight training. Just order a bunch of Gatorade, caffeine and some Citrate see how my gut likes it. I thought my honey idea was groundbreaking stuff lol anyway thanks!
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