Using 32GI with GU?

[Topwine]

Wow, this is getting technical, but interesting.

 

Mark, you seem to have a wealth of knowledge about nutrition. Can you recommend a good book or something that could be a guide to daily eating, including food types and recipes etc, for athletes?

 

You input is much appreciated.

 

For a very easy to understand explanation of the different sugars, their metabolism and the roles in our body, this link is a definite must read,

 

Sugars4Kids

[MDW]

Guys there is 1 week left to WIN in the 32Gi competition, don't miss the opportunity.

 

The 32Gi™ competition is still running call, 6 months of product supply and R2000, the more you share it with your friends the higher the chance of winning :-) - Fuelled by 32Gi™

 

All you need to do it enter the competition on the 32Gi Facebook site, its that simple.

 

http://www.facebook.com/pages/32GI/193043183057?ref=ts

[Wobbles]

Hi Wobbles, for 3-3.5 hours riding, you dont really need much fuel ;-), depending on the intensity of course. Typically for a 4 hour ride, I would have a decent low GI snack such 45-60 minutes before I go out, such as - Low GI Toast, diabetic Jam and Sugar Free Peanut Butter, or Honey, or even a slightly ripe banana sliced on this.Other options are Raw Oats, drizzle of honey and some banana or sliced apple.Future Life CerealPro-Nutro I then take 2 x 500ml or 750ml bottles with depending on weather conditions, for hydration purposes, and 1 serving of 32Gi will see me through that, you can take 1 in each bottle if you are nervous, but thats plenty. Complete muscle glycogen depletion should not happen at all within the first 2 hours (debatable ;-) depending on the intensity you are riding at, but I would say that would be a perfectly fed ride.If you want to train your body to be more efficient at utilizing its own and fed resources with time, I would recommend doing a lot of 1.5-2 hour rides on water alone, if they are early morning rides especially, you will see with time, what a difference it will make. These rides should not be of a very high intensity, but a moderate intensity.all the bestM

 

Thanks Mark - I will give it a go. So no pre-loading with 32 is required?

 

Squash.

I play league squash and drink coke (!) between games. Do u think 32 is better?

 

 

Weight Loss

Would drinking 32 during the day instead of tea and coffee contribute to increased weight loss. I am battling to lose wt and am prepared to clutch at any straws!!

[MDW]

Hi Wobbles, the pre-loading was introduced for the runners mainly who dont like to run with water bottles. Since you can take in 32Gi as a concentrate it was an effective way of getting it into their systems before an event. The thing is 32Gi taken in pre-event in one go, is like taking in a pre-race meal, its quite filling, and so one would need to balance out how much they take in with a pre-event meal. So I take 32Gi in 2 ways.

 

For long runs, I have a half serving 30 minutes before, and thats all, I find a full serving too filling for me, and when I run, I want more of an empty stomach feeling. Also one has to remember, that taking in substances with a lot of liquid before and event can lead to level of discomfort due to a gastric emptying rate, meaning in the liquid you take in is not emptied quickly and so it sloshes around in our tummies until such stage as it empties, I dont take in a lot of liquid pre-event at all.

 

As for cycling, I dont pre-load, I have a pre training meal, and sip in a little 32Gi and then only take it on the bike.

 

The feedback is very different for the masses of people using the product, some love pre-loading, others hate it, some love it with pepto-pro, some with glutamine, etc, everyone really is unique and needs to find what works for them, and the only way is experiment.

 

 

 

 

 

OK, Squash:

I would definitely move away from the coke, no need for it, and we have got a lot of squash players using 32Gi, we actually were at the SA Champs at the Wanderers 2 months ago, chatting to the guys and giving them the drink to try during the games the feedback was really good. My issue with coke is the gas, and u probably will gain weight by drinking coke.

 

 

Ok, so weight loss is a big topic of discussion always, and this is where I can honestly say my experience counts a lot.

The issue with coffee is basically its a rush to the brain a feel good trigger. BUT coffee still does has some benefits. My question to u is do u have coffee with sugar and milk, and this is probably one of the main issues most people have. So what happens when u drink a cup, you hit an upper, and then u hit a downer, and when u hit that downer your body is going to crave something, and generally for most people its something sweet. Coffee gives you a short lived feeling of wow, i needed that, and who are we kidding Coffee is great, but it should be limited. If you can bring it down to 5 cups a week, you are in the ball park figure of the healthy lifestyle ;-). Secondly, if you are wanting the coffee to benefit you take out the sugar just have it black, and stay away from the instant coffee go with a ground coffee.

Caffeine has its benefits, in 2 ways for sport. Its been researched that pre-event a strong cup of coffee, black coffee like an espresso, will actually speed up the time at which fat burn occurs. It works, I used to take in a strong cup of coffee before training and then go out for 2 hours on water only, of course if u take in the sugar it wont really help.

Secondly, post event for glycogen replenishment caffeine take in with a complex carb such as oats as shown to increase the rate of glycogen replenishment, which is very interesting, researchers say as much as up to 50% faster, now thats interesting. I do that after a long session.

Finally caffeine has 1 more benefit, but taken in 3-4 hours before and event and depleting yourself of caffeine the week before and endurance event it has shown to slow down the rate of glycogen depletion, but it needs to be taken in a few hours before and u need to be caffeine intolerant at the time. I cant get up that early :-) lol.

 

Ok so weight loss, my advice is to eat small meals through the day, 5-6 portions of fruit and veggies, rather drink water than anything else, stay away from carbonated drinks and alcohol, reduce the sugar in your diet, and just make sure you eat less calories than you burn off, stick to complex carbs, and easily digestible proteins such as chicken and fish. I eat on average 7-10 meals a day depending on training etc, you can go to the nutrition and training forum there is a thread there on cycle diets, I wrote a one of my days menus, you can look at it to get an idea, but lots of decent ideas out there. I also advocate low GI as you are aware, from a nutrition perspective it will satiate you for far longer, provide you more sustainable energy for mind and body and keep your immune system healthy.

 

Best of luck

M

[Topwine]

Hi Mark

 

What would your comment be after reading this research here: page 156

 

Fat oxidation and exercise intensity

 

http://books.google.co.za/books?id=ul-UlX5F84sC&pg=PA127&lpg=PA127&dq=rebound+hypoglycemia+jeukendrup&source=bl&ots=wftrAyz30O&sig=Xi9j6re_ARkieWjIjJ4ehZrgda0&hl=en&ei=DUyiTNX5EcWVswaokZmKBQ&sa=X&oi=book_result&ct=result&resnum=4&ved=0CCoQ6AEwAw#v=onepage&q&f=false

[MDW]

Hi Mark

 

What would your comment be after reading this research here: page 156

 

Fat oxidation and exercise intensity

 

http://books.google.co.za/books?id=ul-UlX5F84sC&pg=PA127&lpg=PA127&dq=rebound+hypoglycemia+jeukendrup&source=bl&ots=wftrAyz30O&sig=Xi9j6re_ARkieWjIjJ4ehZrgda0&hl=en&ei=DUyiTNX5EcWVswaokZmKBQ&sa=X&oi=book_result&ct=result&resnum=4&ved=0CCoQ6AEwAw#v=onepage&q&f=false

I cant see page 156 as its blocked out

[Topwine]

I cant see page 156 as its blocked out

 

Did you scroll down to it? I just tried again and can access it.

[MDW]

Nope, cant see it this is what I get see the below, only lets me see up to page 127

[Topwine]

Read the image then, dont know why you cant read it.

[MDW]

Read the image then, dont know why you cant read it.

I cant read everything as some is cut off the page, but what was said makes total sense and its an interesting topic of discussion, I will send you another research article on water based training, you might enjoy it, will scan some interesting pages in.

[Topwine]

I cant read everything as some is cut off the page, but what was said makes total sense and its an interesting topic of discussion, I will send you another research article on water based training, you might enjoy it, will scan some interesting pages in.

Sure, send it.

 

I was hoping you would comment on the fact that above 75% VO2 MAx intensity levels, the energy burned from fat is negligible ? That surely would imply that you need, carbs, and a LOT of it at high intensity levels of training or racing?

[MDW]

Sure, send it.

 

I was hoping you would comment on the fact the above 75% VO2 MAx intensity levels, the energy burned from fat is negligible ? That surely would imply that you need, carbs, and a LOT of it at high intensity levels of training or racing?

I agree that at high intensity levels the fat oxidization is minimal, thats why I spoke of training at lower to medium intensity levels to burn off fat and get used to it, lets face it when the muscles are burning up at an extremely hard rate glycogen is going to be used up very quickly, I guess my method of thinking is, the longer you can spare that glycogen for the better you will be able to respond when the intensity increases drastically, if you have no glycogen left mmmmmm, well we know there is only one way out of that, and thats a quick glucose injection.

This is why on the 32Gi side we are running testing on glycogen sparing, we believe and preliminary testing has shown some nice sparing in long events and still at high intensity effort above 75% VO2 Max, we have seen athletes perform extremely well. Those results will definitely be publicly available once completed, you will be the first to see, for good or bad ;-), actually there is someone waiting before you, but both of you will get the reports. In an endurance race, lets say something like Ironman, you dont perform at maximum intensity continuously you need to pace yourself constantly and hold back for the run finish whereas in a solid 40km time trial you are going at maximum intensity from beginning to end, but for that period of time, your glycogen should see you to the finish, so I guess it comes down to your race and training plans as well, what you are intending to do and how are you going to feed yourself through, it does not always go to a plan, as in a bunch race, the bunch can dictate the pace and sometimes you have to follow or else.

 

all the best

M

[Topwine]

Yes, it makes sense. It seems then that it pretty much depends on the intensity firstly, and then secondly for how long this intensity or race/training is going to last. This would seem to explain how in MTB racing which is very high intensity, expecially steep climbing on uneven terrain, demands so much more energy and depletes muscle glycogen stores so more quickly than regular cycling?

[Woofie]

You have some competition here Mark

Better than 32GI

[SL7]

Hi,

 

I've been using 32GI for the last three weeks. Time will tell if I'm losing weight and how my performance will improve.

 

One question though: is there any clenbuterol in 32GI? I can't afford to be disqualified from my next PPA race!

 

 

 

[Wobbles]

Hey Fakes, they only test the first 5000 iders in each section - so u will be ok!