12 Comments

• #1 by M S on November 25th, 2009

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  Yes it indeed causes a drop of energy after 20-30 minutes. Energy bars are better than drinks as they contain both fiber and protein, both of which slow the quick energy absorption of sugar into the blood stream that energy drinks give.

  Both bars and energy drinks are not very low-calorie, but you need the calories for your workout…the problem isn’t how many calories, but how quickly they are absorbed. Caffeine is a definite no-no as it often causes dehydration and light-headed-ness.

  However, energy drinks often have either too little or too much salt&potassium (energy drinks are formulated for the "perfect" mix of these electrolytes). My personal trick is to buy fiber and protein supplements and mix them into my energy drinks, thus taking the best of both worlds, plus giving you a good supply of water/hydration.

  Far as energy bars I’ve found Snicker’s Marathon works fairly well, although I’d stick with the type that uses slower absorbing sugars (IE sugar alcohols). But, ultimately it is better to, say supplement Gatorade with protein and fiber. There are also brands of energy drinks with at least balanced protein, but they are ridiculously over-priced because they are so "cutting-edge".
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• #2 by inkncraig on November 25th, 2009

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  I personally rely on protein. A man rode from the state of washington down to San DIego, CA. He used peanut m&m’s to keep his energy up. I have found that they drinks give you more of a ‘crash’. Since the bars are really expensive, but they do the job.. Your body needs proteins and calories to burn when you are riding.. I like to drink powerade and eat some peanut m&m’s. The nut provides your protein and its less expensive.. I have found that i don’t need a high boost of energy, just a prolonged amount of energy for the longer mile rides.
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• #3 by intrepidfae on November 25th, 2009

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  I noticed a significant difference when I switched from water to a sports drink like Gatorade, not the energy drinks like Red Bull. I’ve never noticed a "crash," probably because once I started I kept drinking at a fairly regular rate. I bought the PowerBars but found their taste and texture to be obnoxious. I switched to Clif bars and have been happy with them. I regularly ride in events sponsored by one charity that seems to get donations of the GU protein gels. I’ve tried them and found them to be quick and effective but disgusting in texture and taste. I use them near the end of a century ride and they seem to help at that stage.

  HTH
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• #4 by garion b on November 25th, 2009

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  I go for fats for any cycle longer than two hours, I’ll have a big fry an hour before hitting the road, with lots of water. Then a couple of bananas. For snacks on the road I find that cereal bars are the best source of carbs. Nutrigrains are pretty good. And as for energy drinks go, I just stick with dilutable drinks with tap water, once that runs out I’m on water.

  It’s important to load up on complex carbs like rice, pasta, or potatoes within an hour after finishing a training session or they won’t be properly resupplied to your muscles, and to eat a load of protein within two hours of finishing a session. If you do this you’ll be good to go within another two days.
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• #5 by silverbullet on November 25th, 2009

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  I hate the "in" energy drinks. Tried a Red Bull before a triathlon once (they were a race sponsor, I was running late and hadn’t had my coffee, my mistake), and I was through the swim and a couple miles into the bike before the heart palpitations stopped.

  Now, a few things on fueling and energy

  1. You normally have around 2000 calories worth of glycogen stored in your muscles and liver. That should be enough to carry you through any races or workouts up to maybe 2 hours. If you are on a longer ride or race, you should start supplementing calories at 60-90 minutes. Depleting your glycogen (carbohydrate) reserves is known as Bonk. Your legs go dead, and speed drops drastically in a matter of minutes. Short of eating, there’s nothing you can do about it. I use Cytomax, Gatorade, and Powergel during races, because they don’t challenge my digestive tract. On long non-competitive rides or runs, I might add solids like Powerbars, Clif Bars or whatevers available. Everyone’s digestive tract is a little bit different, so you have to figure that out for yourself what works best.

  2. The primary reason for the sugars in Gatorade is to speed fluid absorption. A 7% carbohydrate solution gets through the intestinal wall faster than water (or any other concentration). The supplemental calories are useful on long efforts to be sure, but that wasn’t the original purpose back at U of F.

  3. Note to Inkncraig: protein is a bit player in energy production. See links below. Yes, the data is real. I was one of the test subjects in some of the studies.

  4. Long distance fueling: Bars are mostly a convenience item. A banana or a bagel is probably as effective, but they don’t always travel well in a jersey pocket. The other part of it is your ability to digest and absorb at higher heart rates. On a charity ride, you’re not going that hard, so keeping up with fuel requirements isn’t difficult. At race pace, ie, around AT consensus is that most people can’t absorb more than 275-300 kcal per hour. Excess is either ejected, or sits sloshing in the gut. Races like Ironman are often decided by fuel management rather than aerobic capacity. Whoever best balances heart rate and fuel reserves vs. fluid and calorie intake comes home first.
  References :
  http://www.gssiweb.com/Article_Detail.aspx?articleid=719&level=2&topic=8

  http://www.gssiweb.com/Article_Detail.aspx?articleid=32&level=2&topic=8

• #6 by M R on November 25th, 2009

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  I will say Silver has the answer here. Wow, nutrition sure brings out some strange ideas.

  For me, riding means mostly 1.5 to 2 hour hard rides. I rarely drink anything but water but near 2 hrs. I do feel the lack of energy. This would match Silver’s data well. If it’s hot and I know I’m riding 30+ miles I’ll mix an energy drink with water. I totally agree protein has little to do with short term energy use. On Centuries etc. I eat a bagel, nanner or 2 and I’m good to go.
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• #7 by boohoo_Jebus on November 25th, 2009

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  I’ve read that the bars are little more than over-priced candy bars. But some of the drinks actually help. Those like Gatorade,ect…
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• #8 by Madrider on November 25th, 2009

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  Well everyone has good answers here. I prefer the gels while riding. I carry alot so I can just keep going. When it comes to energy drinks, I like Gatorade mixed with water.
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• #9 by christian_cyclist on November 25th, 2009

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  Short answer….water, GU packets, chocolatey granola bars, and bananas. If you want some variety then eat a bagel a little bit at a time. Remember, 300 calories per hour.
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• #10 by McG on November 25th, 2009

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  Good answers here. Banana’s and oatmeal before a early ride. I use lots of water, not sports drinks, but I do use the gels. Watch Powerbar brand gel. They spike some of them with caffeine, but they clearly mark such on the package.
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• #11 by Brian G on November 25th, 2009

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  I’m a fan of Cytomax drink mix, and energy gel packs
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• #12 by Nunya on November 25th, 2009

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  I strongly believe in supplementing with quality products, even if it is a little pricey. They allow you to train harder and recover faster. After all, it’s not your workout that makes you strong or fast; it’s how quickly you recover from it so you can train hard again. First off you must have a good diet with plenty of fruit, veggies, carbs, fats, and protein. This is a subject that I can talk forever on but I won’t. By a book on the subject, I think Amazon has a million. As for supplements I use pre-formance by Cytosport prior to ride. It has a good mix of carbs, protein, and amino acids. It’s kinda like a meal replacement; it does not give you a high. I also add Creatine and Ribose to aid in recovery. During your ride you need carbs to fuel your energy. I like Heed by Hammer Nutrition. It’s all natural and is not bad for your teeth like so many other sports drinks are, and its taste is not overpowering and does not have simple sugars. I don’t believe in protein during your ride, but that’s a subject no one agrees on. However, if you are going on a long ride (2+ hours) I would eat some protein and a snack. A peanut butter and jelly or some type of bar that has carbs and protein will work. Gels are also a good choice on long rides, I like Hammer Gel. After your ride you need carbs and protein and a healthy meal shortly afterwards, one with easily digestible carbs and proteins, a Big Mac or Whopper will not do! As for coffee, many studies show that caffeine can work wonders for you, and is actually healthy. I have never tried it but the articles that I have read say a small cup prior to your ride is all you need. I think most protein bars contain to much sugar and taste awful, so I avoid them and instead eat whole foods or a homemade protein fruit smoothie, yummy and much better for you. Wow, I just went off on a tangent and didn’t even know it…. sorry.
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