The energy “release” might be slightly noticeable between malto-based and sucrose-based energy. Maybe a slightly higher risk of tummy troubles?
As long as you’re not scarfing down bags of Haribo for breakfast, lunch, and dinner…you should be just fine.
I was listening to the podcast and it referred to this thread, I really struggled with the third week of MV Sustained Power for a variety of reasons, but I thought I would give overfuelling a go to see if it helps as week 5, 6 and 7 are a bit daunting. 1.5-2h sessions sweet spot, threshold and vo2 over 110TSS per session.
I use caffeine gels when working out, so Ill be doing 23g every fifteen minutes plus 750ml water per hour…most Ive done before is every 20mins on race simulations.
Then add a recovery drink immediately after, a whey protein Ive been using only occasionally since last year.
Any tips?
Trying to shake down some weight. I am 1.86m and I weigh around 78kg, already lost 2kg. I do mid volume plans, now on SPB. It’s difficult to get all the carbs, but still not feel hungry and reduce intake by 500 kcals. Really struggling. But I used to weigh in the 73-75kg range before I started structured plans in October 2019. For some reason, my body always wants more food, even though I eat low sugar foods off the bike (rice, brown pasta, sweet potato, oatmeal, etc.). I eat around 1900-2000 kcal every day and try to stay there. All high quality food, except sometimes 40 grams of crisps or only 2 beers max (3 times a week).
If you’re losing weight/wanting to lose weight, you should be expect to be hungry, there are no two ways about it. I
I would flip it round and say you should never feel too full. Focusing nutrient dense foods shouldn’t lead to hunger.
I’ve really eased off on the carbs, I was getting to that 90g of carbs an hour for sweetspot which did feel good on the bike. I’m now doing a small bowl of oats with around 6 cherries and some peanut butter and no carbs on the bike and can nail through sweetspot work easily after a transitional period. I don’t know about the science and it’s so tricky and everyone is so different and I think anyone that tells you they know without doing extensive lab work and individual monitoring is missing the complexity of the subject… But, saying that, if I had to guess and it is just that, I’d say that there’s a good chance that taking 100g of carbs an hour on the bike may not be optimal from a long term health standpoint.
I wonder how well blocks are digested. I’ll eat them on longer rides and it feels like they just sit in my gut.
They covered this, kind of, on the latest AACC podcast. The situation is basically ‘athletes can handle wonky diets etc much better than non-athletes, but they aren’t immune to pathologies’ and ‘what you consume during exercise has far less negative effect than what you consume during non-exercise’.
In other words, eat what you have to on the bike, but match that with high quality healthy food off the bike.
Yes, maybe they’re right but there are plenty of athletes that have got metabolic disorders from eating tonnes of carbs on the bike. I prefer not risking it.
This isn’t a completely accurate statement. You’d have to determine whether those same athletes would have incurred the same metabolic disorders without eating tonnes of carbs, without being athletes, etc.
Yes, it isn’t completely accurate but nothing related to this topic is completely accurate.
I´m 177cm and 57,2kg eating 3110-3300 kcals (eating at least 2.2g of protein per kg) per day and still have trouble with maitaning weight.
So probably you don´t eat only 2000kcals or you are probably doing nothing (NEAT) only cycling so your body adapts to this. Try shock your body with some changes.
Hmm interesting. Yeah, I recently started doing core (sixpack, lower back and shoulders). But what can I do to really shock my body??
How much do you ride in a week?
I put this in here, I find this work pretty impressive. They just published a second paper off this study. 120g/h!
I’ve done both HCLF & HFLC. The latter for health reasons, the former for performance reasons. Both worked for their intended purpose. However, I would argue that if your only concern is weight loss, a HCLF diet coupled with aerobic exercise is going to benefit your overall health to a far greater degree (incl weight loss) than just a keto diet.
This though sounds far from clear though. I take in simple sugars on the bike but always where possible take real food. I really struggle to believe we can get away with all of this… the summaries by Dr Greger on fruit vs sugar alternatives on your body is rather shocking to say the least (of course, in non-althletes).
How would fruit juice compare to malto or a fructose/glucose mix on the bike?
Something like cranberry or pomegranate juice.
Not an expert but it depends on what the sugar type is. I do know however friends here locallly who are ultra runners use apple juice with salt in and it works fine.
For all: the importance eating well outside of the sugar dumping during working out. Also, it mentions how fruit juice is in fact somewhat better for our guts in comparison to pure sugar.
Fruit juices probably have a lower glucose:fructose ratio than you want if you are really trying to maximize your g CHO/hr. Commonly agreed upon ratio for maximizing CHO absorption is 2:1 glucose:fructose.
Check out figure 3 in this paper! Fructose content in popular beverages made with and without high-fructose corn syrup - ScienceDirect
Quick note which should always be mentioned in glucose / fructose discussion: fructose is absorbed much much slower than glucose. It takes 90 minutes before it actually becomes available to the muscles.
So for long events, Beta Fuel is great because it provides 66% fast and 33% slow energy. And indeed this is possibly why apple juice + salt mentioned by @admigo works well for ultra runners.
But in a hard 1.5-2 hour workout, I’d tend to look for more glucose-dominant drinks, gels, and bars.