We know carbs are necessary for performance during hard efforts, as we have discussed before. Further to this topic, we are often left wondering whether all the advice out there about eating carbs apply equally to all cyclists. Turns out we, amateurs/masters cyclists, don’t have the same needs as juniors and pros, or even elite cyclists.
I found this recent podcast with Dr Asker Jeukendrup to have a common-sense approach about carbs for the “rest of us”.
From the show notes: " Sports drinks, gels, and race food are focused on one thing—getting simple sugars from our mouths to our muscles. Research unequivocally supports their use for maximizing performance, but there’s also a mounting body of evidence that associates simple sugars with diabetes, heart disease, dementia, cancer, and other conditions. Because we care about both our performance and our health, we have to ask an important question: Where’s the balance?"
I didn’t get to read the abundant evidence. As a vegan there is no way I could only eat 25g of carbs a day.
I’ve seen studies that support lower fat intake as the evidence supports that too much fat impacts on the pancreases ability to process the fat and that helps us to become IR. I may not have the pathway stated correctly here.
Interesting though that he changed his thinking and approach after 33 years. I hope I can read some of the other evidence.
Carbohydrates serve as the primary energy source during endurance activities.
Even during low-intensity workouts, adequate carbohydrate intake supports optimal performance.
2. Simple Sugars: Performance Aid vs. Health Risk
While simple sugars (e.g., glucose, sucrose) are effective for quick energy during exercise, overconsumption outside of physical activity is linked to health issues such as diabetes, heart disease, and obesity.
It’s crucial to differentiate between strategic use for athletic purposes and habitual intake in daily life.
3. Exercise Mitigates Some Negative Effects
Regular physical activity can counteract certain adverse effects of sugar consumption by enhancing insulin sensitivity and glucose metabolism.
However, this doesn’t grant immunity; moderation remains key.
4. Quality and Timing Matter
Not all carbohydrates are created equal.
Emphasis should be placed on complex carbohydrates and whole foods for general nutrition, reserving simple sugars for specific training or competition needs.
5. Individualized Nutrition Strategies
Athletes should tailor their carbohydrate intake based on personal tolerance, training demands, and health goals.
Consulting with nutrition professionals can aid in developing effective, personalized plans.
Yes… like Tailwinds? or Skratch? Or? The powder kind that are carb and electrolytes. I was using Zym but they (Zym) seem to not be doing much product anymore. Not sure if they are going out of business or what.
General guidelines: look for sodium citrate (total sodium of 700-1500 mg per bottle), and sucrose, dextrose, and/or maltodextrin in the label. Watch potassium: it should make up of no more than 50% of the sodium amount. Avoid Stevia, Aspartame, and other artificial sweeteners. Caution about random carb sources such as galactose, lactose, and the like.
I like Tailwind. Scratch is good as well. I haven’t tried others.
@meganherzog tagging as we were talking about this last week…