Nutrition

[Ryan23]

Hi guys...

Hoping that some can offer some advice.

Is there anything I can take or eat to help with feeling nauseous, after about 110km I seem to struggle with nausea

[Rapunzel]

What are you eating and drinking up to this point of your ride?

[Ryan23]

What are you eating and drinking up to this point of your ride?

I use 32Gi gels and far bars and drink an endurance drink then water there after

[Jako De Wet]

Just out of interest, how many calories/kj do you take in when you ride that far?

 

I rode the BoneCrusher yesterday, watch said I burned 18000KJ? Surely it’s impossible to fuel that for an endurance race?

[Rapunzel]

Sounds like you may be overdoing the nutrition. Try dropping either the energy drink or the gels and try adding in something salty in its place. Let us know how it goes ;-)

[Vetseun]

I use 32Gi gels and far bars and drink an endurance drink then water there after

Maybe overdoing the gels and bars? Try a peanut butter sarmie. Play around with different foods until you find what works. Good luck

[Grease_Monkey]

Also struggled lots with nausea during longer rides (I am heavy and drink lots). I used to rely on lots of sugary things - toast with peanut butter and syrup before the ride and

energy bars and gels during the ride. I also used to overhydrate.

 

What sorted me out nicely was when I started having a nice big breakfast before the ride which includes some protein, then on the bike some trail mix with nuts, biltong, and limited bars/gels.

 

I'm not by any means a nutrition expert, so take my advice with a pinch of salt - just finds that works for me.

[Veebee]

Cut back on the gels. Try taking in more natural foods, a banana is a good start.

[Pulse]

If you can give more details on the specific products and the quantities, we can try and figure it out.

 

My guess would be that you are ingesting too much of a single sugar. One has a limit in the rate of GI absorption for each type of sugar, once you reach that limit, gastric emptying will slow. While exercising the blood flow to the GI system decreases, and if overloaded, the body will try and get rid of the ingested ‘food’.

[fanievb]

Hydration in your bottles food in your pockets.

 

Had the same issue started drinking water only and cadence carbo fuel on long rides.

 

Eat real unprocessed food with no added sugar i.e. potatoes, droëwors, date balls, nuts etc.

[Vetseun]

Hydration in your bottles food in your pockets.

Had the same issue started drinking water only and cadence carbo fuel on long rides.

Eat real unprocessed food with no added sugar i.e. potatoes, droëwors, date balls, nuts etc.

+1

[Chris_]

If you can give more details on the specific products and the quantities, we can try and figure it out.

 

My guess would be that you are ingesting too much of a single sugar. One has a limit in the rate of GI absorption for each type of sugar, once you reach that limit, gastric emptying will slow. While exercising the blood flow to the GI system decreases, and if overloaded, the body will try and get rid of the ingested ‘food’.

 

This is interesting, do you have a link on hand for reading more about it?

[Sepia]

What about the Jeunkendorf  (spelling) mix?

I/2 cup Maltodextrin

6 1/2 Tablespoons Fructose

1/4-1/2 teaspoon salt

1000ml water

 

I use this late in the ride after drinking water initially.

Any thoughts?  Seems to work for me.

[fanievb]

What about the Jeunkendorf  (spelling) mix?

I/2 cup Maltodextrin

6 1/2 Tablespoons Fructose

1/4-1/2 teaspoon salt

1000ml water

 

I use this late in the ride after drinking water initially.

Any thoughts?  Seems to work for me.

 

sugar water?

 

don't think it will help with OP's GI issues, which i assume is caused by the amount of sugar he already takes in

[Pulse]

This is interesting, do you have a link on hand for reading more about it?

 

Jeroen Swart did an article on the hub some time last year on nutrition for multi-day events. That explained it well.

 

My computer is acting up a bit, but I'll find you some reading material later today...

[Pulse]

What about the Jeunkendorf  (spelling) mix?

I/2 cup Maltodextrin

6 1/2 Tablespoons Fructose

1/4-1/2 teaspoon salt

1000ml water

 

I use this late in the ride after drinking water initially.

Any thoughts?  Seems to work for me.

 

 

sugar water?

 

don't think it will help with OP's GI issues, which i assume is caused by the amount of sugar he already takes in

 

Yes, the Asker Jeukendrup approach works well, as it allows higher overall carb absorption by mixing different 'sugars' that are absorbed via independent mechanisms, and prevents GI overlaod