Sports drinks, energy gels and bars, capsules or powders? Cricket or beetroot powder, or perhaps a small concentrated pickle juice or a dose of caffeine? There's no shortage of options to refuel on your bike!
Maintaining energy levels, preventing dehydration, and sustaining blood glucose levels: these are the three main goals of sports nutrition .
Guidelines for sports nutrition during exercise
Water, and only water! For an effort lasting less than sixty minutes, there's no need to overthink it. Otherwise, it is recommended to ingest 30 to 60 grams of carbohydrates and 500 ml to 2.5 L of water ( depending on sweat volume) per hour of exercise. The Coaching Association of Canada suggests up to 90 grams of carbohydrates per hour, if the workout extends beyond two and a half hours. As for proteins and lipids? Save them for recovery after you get home.
If the body only needs simple sugars during exercise, why not take the opportunity to feast on licorice? Because the body loses, through perspiration, electrolytes like sodium, potassium, chloride, and magnesium — essential minerals for maintaining a precious fluid and acid-base balance, and for efficient energy metabolism. If you lack them, you will consequently feel unwell, either during the ride, upon return, or the next day (it can even be dangerous if their levels are very low).
It is therefore preferable to choose a fuel that contains not only carbohydrates but also electrolytes. The dosage of these will depend on several factors, including temperature. The more you sweat, the more water you need to drink and, consequently, the more electrolytes you need to absorb to maintain balance.
When cycling, an additional challenge is finding options that are easy to consume, so you don't have to slow down or take your hands off the handlebars for too long!
Sports drinks
We all know the Gatorade and Powerade of this world, which can be found at the corner store. However, these pre-made drinks are not the only options for cyclists.
Powdered products like those from 1st Endurance and GU allow for a more personalized dosage of your sports potion. Do you prefer a higher concentration, or a more diluted one? Adjust accordingly! Capsules that dissolve in water, such as those from NUUN and SALT IT , also allow you to dose the carbohydrate and electrolyte content of your drink, albeit in a slightly less refined way than powder. However, they are easier to carry around. These two options share the same major advantage if your ecological fiber is at the forefront: minimizing the use of unnecessary plastic (you use your own water bottles!).
The Coaching Association of Canada suggests a carbohydrate content of 60 to 80 grams per liter, a sodium level of 500 to 700 milligrams per liter, and a potassium level of 80 to 200 milligrams per liter.
Energy gels and chews
The big advantage of gels like GU , Brix , Powerbar and Rekarb is that they can be swallowed in a fraction of a second, and since their concentration in carbohydrates and electrolytes is very high, the job is done! Cyclists can then simply drink water, an option that appeals to those for whom the sweet taste of repeated sports drinks can be nauseating. However, you must be someone who tolerates the texture of the gel. Some gels also contain caffeine, a little "kick" that is welcome, depending on your energy level.
Sports "candies" also offer carbohydrates and electrolytes, but in a small format that requires ingesting them every ten or fifteen minutes to maintain the correct ratio of carbohydrates and electrolytes in the blood. Many cyclists perceive them as sweet rewards during their progress, which can affect their motivation or pep during the ride! As for their hard (like Jelly Belly Sports) or soft (like GU CHEWS) format, it's just a matter of preference.
The Coaching Association of Canada recommends gels or chews containing between 20 and 45 grams of carbohydrates per sachet.
Energy bars
It is first important to distinguish between "during" and "after" effort bars. Remember that during exercise, carbohydrates are prioritized above all, as they meet the body's immediate needs and are more easily digestible. We all know a cyclist who could eat poutine thirty seconds before climbing a three-kilometer wall with an 18% gradient without even slowing down... but they are far from the majority.
The Coaching Association of Canada offers these general guidelines for an energy bar before or during exercise:
- High carbohydrate content: greater than 25 grams
- Low fiber content: less than 4 grams
- Low fat content: less than 4 grams
- Low protein content: less than 4 grams
Do these also provide electrolytes, or will you need to make sure you get them through hydration? You should also check the energy dosage: you don't need a 350-calorie bar for an effort of barely 45 minutes! With or without gluten, animal (crickets!) or vegetable protein, with cereals or 100% fruit, classic chocolate or coconut? It's all about your taste!
As for the choice between drinks (pre-mixed, powder or capsules), gels, chews or bars, it is also a matter of preference. To each cyclist, their own "sports recipe"!