Race Fuel For Dummies

[ScottCM]

Everytime i try and do research as to what food to eat during a race i end up with my brain exploding, weather it be Joe Friel, Tim Noakes or some article published somehwere, it doesn't matter, same result. All those big scientific words are just to much for my brain.

 

Isn't there a short and sweet version for non-biology interested dummies like me that say for example, carbs @ 50% + Protein  @ 30% + electrolytes and other stuff @ 20% = good racing fuel?

 

If not can someone here please try break it down for me

 

Thanks

[jcza]

[arendoog]

Bananas and game will make you just as fast as the rest .Any of the race mix stuff in the bottle .For 90 minutes I only use water .The gels help but so do bananas and the wrapper is biodegradable .Do your own experiment with and without and you will see the difference is minimal .High protein after, like a milkshake or recovery max from usn seems to help

[Vinnydabutcher]

I have a single sachet answer for you if you are keen.

 

Check out my signature and drop me a line if needed. 

[quintonb]

My feelings are, Keep it simple and as natural as possible.

I started racing long before all these supplements where around, the best we had back then was Corn Syrup.

 

I race on Red Grape juice diluted with some water and a pinch of salt to help take the sweetness away. Bananas are first choice when it comes to solid food.

Super M Chocolate milk after a hard ride or maybe a few boiled eggs (if you can stomach them).

 

Personally I don't by into the supplement marketing hype. 

[Hennie VR]

My feelings are, Keep it simple and as natural as possible.

I started racing long before all these supplements where around, the best we had back then was Corn Syrup.

 

I race on Red Grape juice diluted with some water and a pinch of salt to help take the sweetness away. Bananas are first choice when it comes to solid food.

Super M Chocolate milk after a hard ride or maybe a few boiled eggs (if you can stomach them).

 

Personally I don't by into the supplement marketing hype. 

 

I have heard of people using fruit juice diluted with water........personally I have not tried it before but I am keen on trying it. I suppose something like grape juice would be best as it should have the highest glucose factor of all juices?

 

As for the bananas I agree. Usually ride with one which I eat after one hour of riding followed by a energy bar at hour 2 and if I see that I am going to ride for longer than 3h then I take a gel at about 2h50m. As for my drinks I ride with a full bottle of plain water and a bottle of energy drink (usually USN Ener-G which I do not mix to the full strength)

[Warthog whisperer]

....and there is Honey in a sachet as well!!! 

[Musketeer]

I like to mix it up a bit while trying to keep as much of it as solid as possible.

 

Electrolite drink in one bottle, water in the other. Banana, sachets with mashed sweet potato mixed with honey, energy bar/ granola bar and an energy gel for the long rides.

 

I would agree with the notion of trying some stuff on your rides and stick to what works. Your body will tell you very quickly what works and what doesn't.

 

And recover with protein and a beer... usually a braai 

 

My tip... try and take in as much solid food as possible and stay hydrated and make sure to feed yourself descent stuff when recovering. I usually see my body as a sponge... junk in junk out.

[rudi-h]

Yes. Drink game and eat bananas. Throw in a jelly sweet or a gu if you have to for emergencies... your budget and your riding will thank me

[BarHugger]

KFC chicken nuggets worked for Usain Bolt.........wonder what would have happened if he had biltong and droëwors.

[Guest DieBees]

I discovered Rehidrat sport. No sugar, only potassium and electrolytes. It works very well. I am truly impressed!

[TALUS]

I have a single sachet answer for you if you are keen.

 

Check out my signature and drop me a line if needed.

 

All you need for the longer days.

[BarHugger]

I discovered Rehidrat sport. No sugar, only potassium and electrolytes. It works very well. I am truly impressed!

Combined with half-a-scoop Game......for taste.........diesel fuel

[SCD]

During training I use fruit-juice (apple for me) 60/40 mixed with water. That brings the sugar concentration down to the desired 50-60gr a bottle. One bottle per hour is good. For longer rides I take bananas and some dried dates as 'gels'.

 

For events I use Enduren (mainly because you can top up at a water point after the two bottles are gone) and a self made gel, mixed from organic rice syrup and honey.

 

There is a lot of science, wisdom, preference and witchcraft out there. At the end it is important that your fuel makes you feel well so you can focus on the task at hand. So try out stuff and find your favourite!