CYCLING PERFORMANCE TIPS
Commercial sports drinks are the easiest, but are pricey. If you are interested in the Caloric supplement component, you can save a few dollars by purchasing a complex carbohydrates in a health food store and mixing it at home with the flavor of your choice or use it to supplement a current favorite drink. Maltodextrin is a corn starch molecule which has been broken down into glucose polymers (chains of glucose molecules). When added to water or other drinks, it increases the energy content without the disadvantage of an overly sweet taste and a highly concentrated solution which may delay gastric emptying. It may be useful as a post ride supplement, but does not provide any advantages to breads, cereals, grains, etc. as a regular daily energy source. Directions are usually available from the container, but can vary from 1/2 cup in 8 pounces to 3/4 cup in 32 ounces. You may need to experiment to find the best concentration for your personal physiology.
A 16 ounce water bottle (480 cc) of a 7% sugar solution at 4 Cal per gram of carbohydrate will contain about 136 Calories. If you add 1/2 cup of Carboplex (a commercial maltodextrin) you will add another 220 Calories almost tripling the energy density (concentration) of your drink with minimal chances of nausea or other side effects.
The risk of pushing the sugar (fructose, glucose, complex carbohydrates) in a drink is the development of GI side effects, specifically gas and bloating. This is thought to be the result of a saturation of the sugar transport proteins in the small intestine. This means there is an upper limit, or maximum, of glucose (or fructose) absorption per minute with any excess that is not being absorbed passed on to the colon where bacteria ferment it and produce gas as the end product.
But we now know that there are several transport proteins in the small intestine - one for glucose and another for fructose. This means that if we use a combination of glucose and fructose in our drink, we can increase the grams per minute (or Calories per minute) that are potentially delivered into the blood stream.
The older literature (pre 2010) suggested that the addition of protein to a CHO mixture of glucose and fructose would increase the rate of CHO absorption - both in supplements taken while exercising as well as in post exercise recovery drinks. A review of 26 studies, published in 2014 concluded: "When carbohydrate is delivered at optimal rates during or after endurance exercise, protein supplements appear to have no direct endurance performance enhancing effect. " And in addition, they expanded that conclusion to include supplements while riding as well as in the post ride recovery period: "...when carbohydrate supplementation was delivered at optimal rates during or after exercise, protein supplements provided no further ergogenic effect, regardless of the performance metric used." My conclusion is that protein combinations might be considered based on taste alone. That is you cannot tolerate sugary drinks (ingest the ideal amount of carbohydrate per hour). An alternative strategy is the use of complex carbohydrates toincrease carbohydrate Calories in a drink that is not as sweet tasting.
A review of individual studies on fructose/glucose mixtures shows ratios (glucose:fructose) of 1:1 to 3:1. I assume that these ratios were chosen based on both palatability and minimizing intestinal side effects of cramps and gas. What is the best ratio and concentration if we are going to design an "ideal" drink? I suspect it is different for each of us and also that the numbers in the meta-analysis are on the low side (I say that as many studies have shown that concentrations of 10% seem to be well tolerated versus the 3 - 10% mentioned. And if you add 0.7 gm/kg/hr glucose and 0.2 gm/kg/hr fructose you will get 0.9 x 70 kg rider = 54 grams per hour - which is much less than the 1.75 gm minute x 60 minutes = 105 grams per hour mentioned as a maximum in a relatively recent review.) What we do know is that the upper limits for supplementation goes up with time - as the physiologists push the limits of their subjects. In 2004 it was 1.3 grams per minute and by 2010 has been pushed up to 1.75 gm per minute.
This meta analysis (a summary of multiple studies) gives us another way to identify the ideal amount and concentrations (3 - 10%) of fructose and glucose drinks that have been shown to be of benefit (ignorethe recommendation on protein based on the more recent 2014 review). As most researchers follow standard protocols (and what otheres have been done in the past), the unanswered questions is "did these studies pushed high enough concentrations" and thus are conservative recommendations.
For those of you that are adventuresome and interested in designing your own personalized supplement, these articles give you a place to start - and your only risk with pushing the limits on concentration will be the short time GI side effects.
A word of warning about overdoing it with sports drinks. The American Academy of Pediatrics has released a position paper on sports and energy drinks pointing out the risks of over stimulation (for caffeine containing drinks) and obesity when they are used without the exercise to use the extra Calories consumed. This is especially a hazard for adolescents and preteens.
And more recent work that suggests that even small amounts of fructose in sports drinks might be harmful. In prior posts I've written on my interest in metabolic syndrome - the clinical triad of a) glucose intolerance, b) fat accumulation in the liver, and c) high blood pressure. And with the number of questions I have received over the years about treatment of this clinical condition, I had pulled together my ideas on a diet that made sense to me to include in a treatment program, and if that was the case, it also qualified as a healthy diet approach for all of us. Here's the link.
Why are pre diabetes (and diabetes) so much more common now than 50 years ago? Epidemiologic studies have suggested an association with the increasing use of fructose sweeteners after WWII (the 1950s and beyond). Now we have a study suggesting that fructose specifically activates a liver enzyme that then causes a) resistance in the liver to the effects of insulin as well as b) increases the production of additional glucose from the liver cells - a positive feedback loop. And in essence a prediabetic state.
How does this relate to me as a cyclist?
Here are some HOME MADE SPORTS DRINKS.
OF ADDITIONAL INTEREST
There have been some encouraging studies on the use of glycerol to minimize the negative impact of dehydration on performance. For those interested in a commercial product, try the internutria website.
Lactic acid has always been considered a by-product of metabolism , and something to be eliminated from the muscles as quickly as possible. Yet a recent study looked at lactate as a possible energy source and demonstrated that it is actually metabolized more quickly than glucose. We may see more drinks with lactate as a fuel source coming soon.
Except under extreme conditions, electrolytes (particularly sodium chloride or salt) do not need to be replaced along with fluids.
Q. I currently average about 225 to 250 miles a week with a metric century or a full century on the weekends (and 1 or 2 rest days and recovery ride during the week). I have been weighing myself before rides and after and its a little alarming, on average I lose about 4-6 pounds on every ride I take! I just completed a 70 mile with 3 big climbs, in 4:00:59, when I started I weighed 148 lbs when I finished I weighed 142 lbs! I Drank 4 24 ounce water bottles with Gatorade Endurance formula, had two Gels and a cliff bar (oh yeah and had a cliff bar to start for Breakfast at 6am). I drank so much I feel a little gassy toward the end and did not feel better until i burped many times. Is this weight loss normal for a rider my size? Our average temperature in Phoenix when I ride is 92-95, with a little humidity in July-Aug (30-50%); should I be alarmed? Do I need to rethink my whole hydration plan for the whole ride? - C.H.
A. When you lose weight on a ride, you can assume it is water weight - so you were 6 pounds or a quart and a half behind in fluids (a quart or 4 cups = 2 pounds)at the end of the ride. (In ounces, that is 16 x 6 or 96 ounces.) That is 4% of your body weight - which will impact your performance. The bottom line - you do need to rethink your hydration plan.
Over the four hours, you drank 96 ounces or 24 ounces per hour. I think that is about the maximum you can take in per hour (and empty from your stomach). But you may get some additional benefit by drinking 20 oz of cool water 2 hours before exercise and another 8 to 16 ounces 30 minutes before exercise to assure that you are fully hydrated when you start. You might consider trying other sports drinks as sometimes one will agree with your physiology better than another and thus empty a bit more quickly from your stomach. Other strategies would include proper clothing (white to reflect the heat), and I'd also think about switching to a completely liquid diet for the few hours before and during the ride - even the cliff bar may be enough to lengthen gastric emptying time and contribute to the bloated feeling.
Q. Do you know of any recipes for sugar free sports drinks?? My daughter is rotting her teeth, partly because of the dehydration from running, and partly because of sports drinks.? We'd like to mix up something ourselves. - T.
A.There has been ongoing speculation as to the acids in sports drinks as one of the reasons for the increasing incidence of cavities (caries) in athletes. One study from England suggested that although sports drinks might be more damaging than colas, lemon tea was even more so. The most recent review articleI could find, from 2005, identified only a single study supporting the idea that sports drinks might be harmful to the athlete. The review article noted that the real culprit might be poor saliva formation, aggravated by dehydration and mouth breathing in cyclists. Here is the perspective of my son, a practicing dentist - with a few thoughts on prevention.
Sports drinks provide:
Bottom line? If you are cycling less than 2 hours, water is usually enough (perhaps flavored). If supplements are needed, energy bars may be better for than a sport drink as there is less residue on the teeth (to aid bacterial growth and cavity formation) and no damaging acidity. And finally, consider chewing gum while riding to stimulate saliva production, and brushing immediately after a ride.