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Nutrition – What Are Most Cyclists Doing Wrong

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Nutrition – What Are Most Cyclists Doing Wrong

So many cycling enthusiast go for short intense rides with a jersey full of energy gels, as if they were gonna immediately collapse without a constant stream of sweet goo in their mouth. It’s almost ironic that the same riders regularly under-fuel when going for long, slow day-trips on a bike. Do you want to be smarter with your nutrition than those guys?

How much? 60g of carbs per hour

The human body can absorb up to 1 g of simple sugars per minute (1). This means, you shouldn’t eat more than 60 g of carbs per hour. That’s the equivalent of two medium bananas, or four scoops of ice cream, or three insect-based energy bars.

But how much do you need in practice?

The mentioned 60 g is a theoretical maximum and your real carbohydrate needs will vary based on the intensity and duration of your rides.

  • Less than 1 hour – You won’t need any external fuel here. Your stored carbs will be enough to keep you going.
  • 1 to 2 hours – 30 g of carbs per hour will be enough.
  • 2 to 3 hours – 60 g of simple carbs per hour will be your maximum.
  • More than 3 hours – 90 g of simple carbs (a mix of glucose, fructose, and maltodextrin) will be the attainable maximum for ultra-endurance events (2).

Also keep in mind that these numbers are calculated for maximum intensity efforts, in other words, for racing. If you go for a moderate or light ride that lasts about 2,5 hours 30 g of carbs per hour will still be plenty.

Go for quality

For these long, low intensity rides, simple carbs are not enough, it’s important to get some protein to prevent muscle damage and minerals to replenish electrolytes lost through sweat. There are several ways to do this. You can make your own bar from nuts and dried fruits, if you’re willing to put in the work and calculate the amount of carbs. Or you can buy an energy bar at the store, just read the labels carefully because many of them are full of processed crap like white sugar. Or you can try SENS bars made with high quality cricket flour, nuts, and fruits containing all the carbs, protein, and minerals your body needs on a long ride. Just don’t be the guy who fuels with four scoops of ice cream every time.

Try our nutritious and tasty cricket-based energy bars with 20 g of fast carbs!

Sources:

1) American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine, ‘Nutrition and Athletic Performance’, 2009, Med Sci Sports Exerc; http://journals.lww.com/acsm-msse/Fulltext/2009/03000/Nutrition_and_Athletic_Performance.27.aspx

2) Currell & Jeukendrup, ‘Superior endurance performance with ingestion of multiple transportable carbohydrates.’ Med Sci Sports Exerc, 2008; https://www.ncbi.nlm.nih.gov/pubmed/18202575

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WHAT CUSTOMERS ARE SAYING

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great bars! ill most likely switch to them

when i look for bars i look for the following checklist by priority :
1) nutrition 20gr protein <300kkcal and not too much fat/sugar (check)
2) made out of natural healthy products, no plam oils, aspartham, etc (this is usually very hard to confirm usually but i think its a check here)
3) taste (check!) - those are not too sweet, a little bit dry but quite light and don't leave a "chemical" sweetened aftertaste like some "famous" bars
4) good for the environment - thats a great bonus to have (check!)

so four checks :) i will probably swap to those going forward!

Suprised by taste

I have bought a starter pack and haven't tested all the products yet.
But protein bar and "milk" shake are excellent. And my friends are also interested in and so it's handy to have discount coupons for them.

Perfect ingredients, natural taste

I love the ingredients of this bar, nothing artificial, nothing that makes me bloated. I like that it is not too sweet, but has a natural, earthy flavour. Makes me full for hours.

Great powedered protein!

This very comparable to the mainstream whey powders from a nutritional content perspective - at 20/25 protein per scoop and ~120/30 kkcal. The taste is super nice! Blended in ~250/300 ml of water its surprisingly thick and smooth, which i like very much. The only minus I can think of is that it takes a bit more "shaking" to blend fully and ensure there are no hard pieces - not a big deal.

Delicious Proteins

I had the starter pack. I have to say, I really enjoyed it.
But lets go through it piece by piece.
Crackers: The crackers of all flavours were very good and crunchy. Only I found them a little bit too salty.
Protein bars (pleasure cricket): They were just perfect, I loved them.
Protein bars (serious): They were very good as well, but could be a little bit sweeter (but than they might not be serious anymore^^)
The protein powder tasted very good. I think it was sweeter than my usually used one(Huel), and did't feel to feed me as good, but still very nice.
The pasta were quite similar to other lentilles pasta, not very special.
I haven't tried the baking powder so far, but looking forward to use it for pancakes or so.