32GI

[wolffm]

Vladimir Kotov - Double Comrades Marathon winner now stocks 32Gi at his Cape Town store Kotovs corner:

 

 

 

Colosseum - Shop 10 Century Boulevard, Century City

 

021 551 7785

[AndreZA]

Wanted to buy at Dischem Retail crossing yesterday but the guy there had no idea what I was talking about. Anyone bought from Dischem?

 

 

 

 

I just saw it at Dischem at Norwood for R229.

[Airborne]

I am based in KZN, ordered from Sharon via 32gi.com, expecting delivery tomorrow.

 

Thanks for fast and friendly service.

 

 

 

 

[anthemboy]

Hi Anthem' date=' I see the issue:

 

Eating a banana during a ride, which has an average GI of about 50 to 67 depending on how ripe the banana is, will affect your sugar levels significantly. Taking in 32Gi which has a glycemic index of 32 is pretty much negated when u introduce the banana, as you change your levels considerably. When utilising a low Gi drink like 32Gi there is NO need to eat especially on a short 2 hour session. It stabilises your energy levels and gives u the correct amount of glucose. Our intensity test where a professional athlete time trialled at 90%-100% of max, performed at this pace for a period of 2hours and 25 minutes. You need to remember that when going with a low GI energy drink, you can totally negate its effects by taking in a high GI substance. What you take in will set the precedent for your journey. Starting with anything high GI will require top ups continuously. Once you took the banana in, I would have recommended taking in a higher GI product for the balance of your training. If you need to take in food, then ensure the glycemic load is low as well, so for example, sugar free oat cookies, low GI seed bread with peanut butter, there are many more, but just some ideas.

 

 

You are correct in that one serving is = 2 hours. You need to take in at least 250 to 500ml, at least 30 minutes before beginning your session.I drank one bottle on the way to the venue. As you want the effects of the drink to start immediately, and then you should be completing a 500ml to 750ml bottle within 2 hours.My problem is that during high intensity workouts, I need far more liquid than that. A 2 hour training session on 32Gi is a very short session, its far more beneficial on the longer rides, 3 hours and up, unless you are going high intensity on the short rides.

 

From a nutritional point of view, its not a wise idea to take in your multivitamins pre-training, rather take them in post training with your recovery meal, as any additional minerals or vitamins taken in will impact your system significantly when under stress, remember these are only supplements yet your body needs to absorb and process and its not a good idea during a session.

Additional zinc as an example can lead to nausea in some people under certain conditions. I wont go into all the aspects, just an example, and some useful information.

 

all the best

M

[/quote']

 

Thanks for the advice.  Some feedback above. 

 

I tried the product for a 4th time last night.  After an hour I could only stomach half a bottle.  I did not feel strong on the bike and could not drink it any longer due to the persistent after taste.  I eventually stopped at a filling station, dump the remainder of the drink and filled with plain water.  I felt better within 20minutes.  I'm not saying this product is bad, it just does not work for me.  I found out last night that my wife also tried it over the weekend and she shares my opinion.

 

I have used various drinks over the last 4 years e.g. fast fuel, biogen, staminade, Cytomax, Powerbar, currently USN.  I have never had any problems before.  I'm sure you are excited about the new product, I was too.  Unfortunately I will not use it anymore.  thanks

[ridr]

Going to try it out properly hopefully at the 24hr race next week in Parys (2 man team). I haven't had an opportunity to try it out on any really long stuff yet (only 2-3hrs so far).

 

I tried drinking a bottle before a race once, but found it too much for me, as I usually don't drink that much. I just have 2 or 3 sips before racing, and then use it during the event.

 

I saw it mentioned earlier I think, something I've noticed - 1 serving of 32GI should keep you going for 2hrs, but that's only for energy levels. You still need to play around with how much fluid you need to stay hydrated.

[wolffm]

Agreed 100%, 1 serving = 2 hours of energy, and its best to finish taking in a scoop or at least half a serving 30 minutes before and event. Everyone is unique some need more fluid than others, and this is totally evident.

 

 

 

I use 750ml bottles on my rides with 1.5 serving in each to get the extra liquid in. Some of our athletes make one bottle concentrate to sip on and use water for the rest. Some are ok with 500ml bottles, one veteran rides mentioned to me today he managed 114km on a concentrate with less than 400ml of liquid. Each to his own preference. Key is taking in the serving within 2 hours, however you prefer.

 

 

 

One of the key issues I have picked up on this forum others is that a large amount of people dont understand the major significance in high and low glycemic diet and pre, during and post training. Remember and its key, whatever product you take in on a training ride or run, is going to raise your blood sugar levels in one way or another, you need to understand that a spiked level will drop and you cannot miss a top up, or you will hit the wall, a sustained lower supply will keep you there as long as you dont hit it with a combination of something with very high insulin response. I pasted this article below as it really highlights the impact of low or high GI on sports performance.Its a good read.

 

 

 

Nothing is worse than meeting ?the man with the hammer? in the midst of a ride or a race. An essential part of race-day preparation is pre-race nutrition, and the timing and content of what you eat can have a huge impact on your actual performance. We know that it is essential to keep our fuel supply topped up during the ride, but what should we be eating before heading to the start line?

 

 

 

 

 

People Get Ready?

 

It?s getting to the heart of the cycling season, which means that our big events that we?re looking forward to or peaking for are coming up very rapidly. To achieve our peak performance on the big day, it means that as little as possible should be left to chance. As we have written before, it pays off to do your pre-race homework by tactically preparing for the possible race situations. This includes both knowing the course (with such tools as Google Earth, there really is no excuse for not at least knowing the general overview) and also the way the race might play out. It should be obvious that your equipment should be tuned and running perfectly too. Of course, all of these things should be practiced ahead of time so that there are no surprises on race day.

 

 

 

The other important aspect of race preparation is physiological. One aspect of physical preparation involves doing the proper warmup for what efforts you might be facing. The other aspect is that you should ensure that your body is fueled properly for the race both in the days before and on race day itself.

 

 

 

The Glycemic Index

 

One concept that has become popular in nutrition is the idea of Glycemic Index (GI). Foods may have the same carbohydrate content in terms of total grams or calories. However, the foods may have dramatically different effects on your blood glucose levels due to the different carbohydrate makeup eliciting different effects on your insulin and glucagon (the two main hormones that regulate carbohydrate storage and release, respectively).

 

 

 

In simple terms, low glycemic foods are thought to enter the bloodstream more gradually and elicit a lower insulin response, while high glycemic index foods are felt to enter the bloodstream rapidly, resulting in a high spike in blood sugar and resultant spike in insulin response. We have probably all felt this type of reaction when we are starving and grab a sugary treat or candy bar. We feel great for a little bit, but then seem to crash and be even more tired and starved a short while later. Not surprisingly then, pure glucose forms the upper ceiling for the GI ? ranking at a value of 100 with every other food assigned a score relative to this.

 

 

 

Glycemic Index Before Racing?

 

Assuming your nutritional plans are going well and you are properly hydrated, the final question in the hour or so before your event begins is whether you should be eating anything, and if so is there a preferred food? Should you aim for a high GI food in search of that larger blood glucose availability, or is a low GI food better by giving you more gradual and sustained energy?

 

 

 

This question was the basis for a 2010 study by a UK research group (Moore et al. 2010), where they tested a low versus high GI intake 45 minutes before a 40 km TT. Some study particulars:

 

 

 

? Ten male cyclists who logged an average of 150 km per week participated, with a mean VO2max of 58.2 mL/kg/min.

 

 

 

? One of the main goals of the study was to maximize ?ecological validity,? otherwise known as ?real world relevance.? Therefore, the researchers chose a 40 km TT in the lab using a Velotron ergometer, with the trials occurring at least seven days apart and at the same time of the day to minimize training effect or influences from time of day.

 

 

 

? To standardize diet, subjects ate similar meals for two days prior to each trial.

 

 

 

? 45 minutes before each test, subjects were given a standard meal of 1 g of carbohydrate per kilogram body weight. This was mainly in the form of dry cereal (e.g. corn flakes for high GI = 72, bran flakes for low GI = 30) with semi-skimmed milk. The calories of the two meals were a bit different, with 386 and 422 kcal for High and Low, respectively, for a 70 kg subject.

 

 

 

? During the TT, blood samples were collected and analyzed for blood glucose, lactate, insulin, free fatty acids, and triglycerides.

 

 

 

? Expired air was collected and sampled for oxygen uptake and carbon dioxide production in order to calculate energy expenditure and fuel usage rates.

 

 

 

Go High or Go Low?

 

Overall, the study was quite well designed and controlled. There certainly is an increased trend to using time trial efforts in scientific research rather than the traditional test of riding at a constant effort until you voluntarily quit or stop for some other reason. One of my very first scientific papers, back in 1995, demonstrated the high variability in response to a set workload to exhaustion (McLellan et al. 1995). This means that any manipulation that is tested using such a protocol will need to have a huge effect to be seen statistically.

 

 

 

Furthermore, the measurement of fuel use and blood allowed the researchers to explore the mechanisms underlying any observed changes, rather just simply describing a change. Summary of the results include:

 

 

 

? Blood glucose levels spiked much higher 45 min after feeding with the High GI meal, rising from a baseline of 4.5 mmol to about 7.0 mmol (normally, blood glucose is very tightly regulated between 4-6 mmol). With the Low GI meal, blood glucose rose slightly from 4.5 to 5.5 mmol. Blood glucose dropped rapidly from the start of the TT, reaching a stable level between 4.5-5.0 mmol within 20 min for both conditions.

 

 

 

? In response to the blood glucose spike with the High GI meal, blood insulin also was much higher than with the Low GI meal.

 

 

 

? The arguably most important result was also the strangest one. The Low GI TT was significantly faster than the High GI. What was strange was the very slow time in both conditions, of 93 +/-8 min and 96 +/- 7 min, respectively. This was well below what would be expected of fit cyclists, and is closer to an extremely slow touring pace. Considering that they were working at >3 L/min work rate (70+% VO2max), I can only assume that this was a typo and that they meant 63 and 66 min?

 

 

 

? Respiratory Exchange Ratio (RER), and indicator of what fuel is being used by the body, was significantly higher with the Low GI trial. This suggests that a greater use of carbohydrates was occurring. At the same time, fat oxidation seemed to be lower with the Low GI trial. This was quite different from their initial expectations, as it was hypothesized that the greater blood glucose levels with High GI feeding would spur a greater reliance on carbohydrates. From the data, the authors speculated that the opposite was actually true ? namely, the steadier release of carbohydrates into the bloodstream with Low GI permitted a greater reliance on carbohydrates and potentially a sparing of muscle and liver glycogen.

 

 

 

? Interestingly, despite the faster speed and finishing time with the Low GI condition, subjective ratings of perceived exertion (RPE) was significantly lower than with the High GI trial. Again, this lower perception of effort may be due to the more gradual release of carbohydrates from the meal preserving glycogen stores and minimizing physiological feedback of fatigue.

 

 

 

Summary

 

Sports nutrition is very nuanced and not a simple matter of ?a calorie is a calorie is a calorie.? Other studies have looked at questions such as how much to eat at particular times prior to competition. This study suggests that, beyond straight numbers, the nature of what you eat is important too.

 

 

 

In the scenario of a fairly intense effort such as a long (>20 km) TT, this study suggests that a small, low glycemic index meal, may be a better pre-event snack than a high glycemic source containing lots of simple sugars. Interestingly, this conclusion is backed up not just by the physiological data, but also by the perceptual data of a lower sensation of effort despite a higher workload. Note that many sports drinks or gels tend to be high GI, so they may not be the best options despite their convenience.

 

 

 

The real take-home message is that, like trying out different tires, wheels, or other equipment before a race to pick the best combination, it is equally important to try out different pre-race eating strategies in practice before your main competition. Try out different foods prior to training, and keep careful notes of both how your stomach fared with digestion and also how you felt during the ride itself. Eventually, you should be able to settle on your own special rocket fuel.

 

 

 

Have fun and ride safe!

 

 

 

References

 

McLellan TM, SS Cheung, I Jacobs. Variability of time to exhaustion during submaximal exercise. Can J Appl Physiol. 20:39-51, 1995.

 

 

 

Moore LJS, AW Midgley, S Thurlow, G Thomas, LR McNaughton. Effect of the glycaemic index of a pre-exercise meal on metabolism and cycling time trial performance. J Sci Med Sport. 13:182-188, 2010.

[wolffm]

32Gi? at Ironman EXPO Port Elizabeth, sachets for sale and discounted pricing on all products.

 

 

 

[Jaco-fiets]

So Wolffm, what would you recommend then for pre race nutrition if 32gi would be consumed during the race? Also, should i skip the gels when using 32gi during race?

[wolffm]

Hi Jaco, you can use 32Gi for carbo loading and pre-race definitely. I always tell athletes to keep there high GI stuff for the end, you need a boost for the last bit then great, take it in. As for pre-race nutrition, a low GI meal, 2 slices of low GI bread and sugar free jam or peanut butter, or raw oats with some almonds and a bit of honey, for triathlons i prefer the bread oats is a little to impacting during the swim for me. We are launching soon a a low to medium Gi chewie which the 70 athletes we have testing are really loving it, and we are also launching a 32Gi boost later in the year for that last kick to the finish. 32Gi as it stands now does not spike, kick or make you feel like you have had a sugar rush, what it does is sustains your energy levels at a good level for a prolonged period of time. After 2 hours of exercise is when you start to notice the effects, your levels are not dropping and you are feeling strangely strong at this stage, so while feeling like this there is no necessity at all to take in an additional product. You need to use it to see how the sustainability works. all the best m

[Jaco-fiets]

Hi Jaco' date=' you can use 32Gi for carbo loading and pre-race definitely. I always tell athletes to keep there high GI stuff for the end, you need a boost for the last bit then great, take it in. As for pre-race nutrition, a low GI meal, 2 slices of low GI bread and sugar free jam or peanut butter, or raw oats with some almonds and a bit of honey, for triathlons i prefer the bread oats is a little to impacting during the swim for me. We are launching soon a a low to medium Gi chewie which the 70 athletes we have testing are really loving it, and we are also launching a 32Gi boost later in the year for that last kick to the finish. 32Gi as it stands now does not spike, kick or make you feel like you have had a sugar rush, what it does is sustains your energy levels at a good level for a prolonged period of time. After 2 hours of exercise is when you start to notice the effects, your levels are not dropping and you are feeling strangely strong at this stage, so while feeling like this there is no necessity at all to take in an additional product. You need to use it to see how the sustainability works. all the best m[/quote']

 

Thanks for the info! At this stage i have a serving of USN enduro Sport and a jungle oats bar before the race (2hrs before). The enduro sport contains complex and simple carbs. In total this gives me a total carb intake of 92g before the event. What other low GI pre race meal would you suggest that has a carb content of around 90g (i read one should aim for a 100g carbs pre race meal)

[wolffm]

Hi Jaco, you can add the 32Gi drink as a carb before the race, as it will give you an additional 40-50grams. Remember one thing though not all carbs are the same. Some release glucose quicker than others, jungle oats bars are high in sugar and high GI something I would stay away from. Avoid any sugar prior to the event, rather keep it for the end or right afterwards for gylcogen replenishment.

[Jaco-fiets]

Hi Jaco' date=' you can add the 32Gi drink as a carb before the race, as it will give you an additional 40-50grams. Remember one thing though not all carbs are the same. Some release glucose quicker than others, jungle oats bars are high in sugar and high GI something I would stay away from. Avoid any sugar prior to the event, rather keep it for the end or right afterwards for gylcogen replenishment.[/quote']

 

Would you suggest then 1 serving 32gi as a pre race meal and then 1 serving 32gi during the race and finishing the race off with the gels and water?

[wolffm]

Hi Jaco, how long is the race, its important to know this?

[Jaco-fiets]

Hi Jaco' date=' how long is the race, its important to know this?[/quote']

 

Difficult to say really. The races normally are between 2.5 and 3.5hrs. Once or twice i do a really long race like the attakwas which is about double in time.

 

Another question: when would the rest of the dischem's stock this?

[wolffm]

Jaco no need for anything else then, 32Gi can easily sustain you in a race for that period of time. Taking only the energy drink will improve your performance, and keep your energy levels sustained throughout, if you wanted a boost at the very end say last 30 minutes or so, you could always pump in some caffeine and glucose, but its not a must.

[Spurzzz]

Sorry dudes, this bra is SUSPECT !!!

 

Mr Wolffm starts off with an easy ...

 

check out their site' date=' still says under construction, www.32gi.com so far Dischem, Springbok Pharmacy, The Sweat Shop, Triangle Sports, Fresh Earth seems you can order online, but not sure its working, so try contacting them, there are details there.[/quote']

 

to an err ...

 

I dont want to come across as biased here, as I actually promote the product, but only because I believe in it fro personal use.

 

and then we find out he ACTUALLY IS ...

Yes, Fruibase in Germany use our product ingredient. If you mail me on info@32gi.com I will forward you the brief.

 

best regards

 

Mark

 

Wazzup with that ??!!!  Errr I smell a rat

If it smells like rat, and tastes like a rat ... it probably IS a rat

 

Not for me thanks