Triathlon nutrition

[davem]

So I read some labels on goodies in my cupboard this weekend. Had to get a magnifying glass to read some of the 1.5 point print on some of them.

 

I know the following:

 

I need calories, lots of them. Despite marketing claims, the GI value of nutrition is irrelevant during intense exercise.

 

I need Sodium and Potassium to replenish the electrolytes lost mainly through through sweat.

 

GU (Expresso Love, my staple) 32g Cost R20

100 Calories from sugar only

60mg Sodium

45mg Potassium

 

Gu Chomps 60g Cost R38 (per bag/2 servings)

90 Calories from sugar only

50 mg Sodium

40mg Potassium

 

Powerbar Energise 60g R27

220 Calories from sugar, protein and fat

250mg Sodium

No Potassium

 

32GI Foodbar 60g R25

220 Calories from sugar, protein and fat

68mg Sodium

No Potassium

 

32Gi Endure Sports Drink R12 per serving

186 Calories from sugar only

86mg Sodium

74mg Potassium

 

32Gi Endure Energy Tabs R35 per tube (2 servings)

93 Calories from sugar only

43mg Sodium

37mg Potassium

 

Rehidrat 14g R4.60 (if purchased is resealable bag)

48 Calories from sugar only

303mg Sodium

200mg Potassium

 

So what does this tell me.

 

That other than Powerbar and Rehidrat, the values are fairly consistent. Powerbar has calories from multiple sources which will add digestion. Rehidrat is really the big weapon against loss of electrolytes and could be useful in very long distance racing.

 

Please add the values off any of the products you have so we can compare.

Edited November 25, 2013 by davem

[Garfield2010]

Dave can you add Gu Roctane to this? I have not data to back this up but they work better for me than the normal gels.

[davem]

Had to search the net a bit. GU do not put their product ingredients on their own website. SA and International. Go figure.

 

Gu Roctane R40 32g

100 Calories (yes the same as normal GU)

125mg Sodium

55mg Potassium

 

But thats not all, there is more... 1220mg of a cocktail of BCAA

 

Roctane also has 480mg of magic Omithine Aplha-Ketoglutarate . This is an amino acid. WebMD says: Possibly ineffective for improving athletic performance. Haha.

Sounds like that extra R20 buys you a nice placebo effect

[JGR]

How do you calculate calories into carbs?

 

Also it is relative to your weight/size

[JGR]

Any comments on the caffeine?

 

Personally not for me - cramps or the shakes. Neither are fun

[Garfield2010]

Shotz gels have the following:-

 

Price - R16 - R20

 

Sodium - 36 milligrams

 

Potassium - 18 Milligram

 

Calories - 117

 

30 grams carbohydrate

[tankisbyon]

How do you calculate calories into carbs?

 

Also it is relative to your weight/size

 

I don't think you can convert calories to carbs, but you can convert carbs into calories:

 

1g Carbs/Sugar = 4 calories

 

for other reference:

 

1g Protein = 4 calories

1g fat = 9 calories

1g alcohol = 7 calories

 

4.18Kj = 1 calorie

[davem]

How do you calculate calories into carbs?

 

I think the food scientists work this out when they design the product. Different carbs will have different calorific content.

 

For us we just have to read the packet.

[Snytjie]

I looked at USN's Energy gels in the store yesterday. It also has the same calorific value, i.e. 100 kcal.

 

I think I will be pretty much standard (ito calories). What is definitely different is how they are received in the body. Well, at least in mine. I tried getting 300kcal of 32GI in - major cramps. I also ate one of their snack bars the other day and felt very uncomfortable. Not a bad product, just not 'gelling' with my stomach...

[JGR]

I don't think you can convert calories to carbs, but you can convert carbs into calories:

 

1g Carbs/Sugar = 4 calories

 

for other reference:

 

1g Protein = 4 calories

1g fat = 9 calories

1g alcohol = 7 calories

 

4.18Kj = 1 calorie

We have been doing this wrong for so long .... I have a new strategy

[davem]

We have been doing this wrong for so long .... I have a new strategy

 

8000 calories for IMSA. Gonna be motherless before the first water point.

[JGR]

8000 calories for IMSA. Gonna be motherless before the first water point.

1g = 1ml

1143 grams of alcohol which is only 3.5 beers?

[tankisbyon]

1g = 1ml

1143 grams of alcohol which is only 3.5 beers?

 

But remember beer is only about 5% alcohol......Whiskey will pack more of a punch

[davem]

1g = 1ml

1143 grams of alcohol which is only 3.5 beers?

 

I think they mean just the alcohol content, not the beer part.

[davem]

Besides 3.5 beers and I will be well on my way to motherless.

[JGR]

But remember beer is only about 5% alcohol......Whiskey will pack more of a punch

Besides 3.5 beers and I will be well on my way to motherless.

ahhh that is true.

 

so its more like 1.2 litres of whiskey!