I’ve recently started focusing a bit more on my on-the-bike fuelling strategies and have looked at how much fuel I’m taking in to see how it affects my performance. When listening to TrainerRoad podcasts and reading the forum I see the terms “sugar” and “carbs” are used fairly interchangeably. Howev…

If you decide to make your own drink mix, this thread is very helpful [image] Make SIS BETA fuel yourself just a few pence per bottle Nutrition Hello people So I’ve been looking at upping my nutrition game for a while now and I think I’ve done it. SIS BETA fuel is a mix …

^^^ Full details in Sarah’s post above ^^^ [image] MyWheelsTurnSlow: For example: I have a pile of candy in front of me where the nutritional label for a 38g serving says: “30g carbs, 0g fibre, 20g sugar” 30g carbs (10g from something, then they added 20g sugar). Endurance energy drinks and…

[image] SarahLaverty: The 20 grams of sugar that is labeled on your candy is referring to the added sugar. Maybe it depends on where you live, but my understanding is that the breakdown is complex vs simple sugars, not naturally occuring vs added sugars Like in this muesli with no added suga…

Here’s what the FDA says the label should mean for Total Sugars. I don’t know how up to date all labels are, whether they need to show Added Sugars. And it still doesn’t explain what the other 24 grams of carbohydrates are… my understanding is some of them can be alcohol sugars? FDA Nutrition Facts…

with respect to sugar alcohols, they must be listed one way or the other, the total sugar alcohols present can be a line in the nutritional label, but if they are added they must show in the ingredients list (erythritol, hydrogenated starch hydrolysates (HSH), isomalt, lactitol, maltitol, mannitol, …

[image] MyWheelsTurnSlow: For example: I have a pile of candy in front of me where the nutritional label for a 38g serving says: “30g carbs, 0g fibre, 20g sugar” If I have two of these 38g servings in an hour on the bike, should I count that as 60g of carbs, or just 40 since only 20 came from s…

Wow, i’m pretty blown away, I definitely did not expect such a huge response from everyone. Thank you all for your incredibly in-depth and thoughtful responses! I was primarily interested in closing my knowledge gap between what I know about “how to fuel” and “what sugars fuel you” by better unders…

[image] MyWheelsTurnSlow: But sometimes you also gotta feed the soul on some of your rides which is where I rely on some “slightly” less optimal sources like candy! I used to take peanut butter sandwiches on 4-5+ hour gravel rides plus sugar. They would really hit the spot at hour 3. From a …

I think some of you who make your own mixes or are simply curious how the science came together to formulate most of the ‘Endurance’ carb mixes out there will enjoy reading this blog [image] The optimal ratio of carbohydrates In 2003, we discovered that certain combinations of carbohydr…

This is great, thanks for the link!

TrainerRoad

Sugar vs Carbs on Nutrition Labels For Fueling

Nutrition

Pbase July 4, 2024, 12:48am 3

If you decide to make your own drink mix, this thread is very helpful

Topic		Replies	Views
Table Sugar/Sucrose + Glucose to Achieve a 2:1 Nutrition carb-loading , food	102	10012	September 5, 2023
How are people getting 100g+ carbs in a bottle? Nutrition	434	59775	March 21, 2023
To Carb at 80-100gr or not Nutrition	119	7546	July 26, 2021
Candy and soda as a top-up carb source Nutrition	14	654	April 28, 2026
Always fuel w/sports fuels (sugar only)?...a word of caution Nutrition food	54	6685	August 10, 2023

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