Not All Sugars Are Created Equal
We’ve all been there, thinking, this sandwich should cover me for the next 5 hours on my bike. 3 hours later you’re sat outside a cafe shivering on a hot day wondering where it all went wrong. This article should help you better understand a vital fuel source of cycling and how your body processes it.
Types of sugars
There are two main types of sugars: simple sugars and complex sugars. Simple sugars, also known as monosaccharides, are quickly broken down by the body and absorbed into the bloodstream. They include glucose, fructose, and galactose. Complex sugars, also known as disaccharides and polysaccharides, take longer to break down and are absorbed more slowly by the body. They include lactose, sucrose, and starch.
Glucose is the most important sugar for energy production in the body. It is the primary source of fuel for the brain and muscles during exercise. Fructose and galactose can also be converted to glucose in the liver for energy production.
When simple sugars are consumed, they are quickly broken down and absorbed into the bloodstream. This causes a rapid increase in blood sugar levels, which triggers the release of insulin from the pancreas. Insulin helps to move glucose from the bloodstream into cells for energy production or storage. Complex sugars take longer to break down and are absorbed more slowly into the bloodstream, causing a more gradual increase in blood sugar levels.
The Big 3: Fructose, Glucose and Maltodextrin
Fructose, glucose, and maltodextrin are all types of carbohydrates that can be used as energy sources during exercise. However, they differ in their chemical structure, how quickly they are absorbed, and how they are metabolized by the body.
Fructose is a simple sugar that is found naturally in fruits, vegetables, and honey. It is absorbed more slowly than glucose and is metabolized primarily in the liver. While fructose can be used as an energy source during exercise, it may not be as effective as glucose because it is metabolized more slowly and is not as readily available to working muscles (1).
Glucose is a simple sugar that is the primary source of energy for the body. It is found in many foods, including fruits, vegetables, grains, and dairy products. Glucose is absorbed quickly into the bloodstream and is metabolized by the muscles for energy. It is an important energy source during exercise, particularly during high-intensity activities (1).
Maltodextrin is a complex carbohydrate that is made up of chains of glucose molecules. It is derived from starch and is commonly used as an ingredient in sports drinks and energy gels. Maltodextrin is rapidly absorbed into the bloodstream and is metabolized by the muscles for energy. It is a popular carbohydrate source for cyclists and endurance athletes because it provides a sustained release of energy without causing gastrointestinal distress (2).
Fructose, glucose, and maltodextrin all have different characteristics and can be used as energy sources during exercise. Sports fuels such as mix and gels usually have a combination of these sources to provide the optimum absorption for your body.
What’s in my mix?
Most sports fuels use a combination of maltodextrin and fructose, rather than glucose alone, because this combination has been shown to optimize the absorption and utilization of carbohydrates during exercise.
Glucose is a simple sugar that is rapidly absorbed into the bloodstream and used for energy, but the rate of absorption can be limited by the availability of transport proteins that carry glucose across the intestinal wall. Fructose, on the other hand, is transported more slowly than glucose and is not as readily absorbed by the body, which means that too much fructose at once may not be fully absorbed and utilized for energy production.
Maltodextrin, on the other hand, is a complex carbohydrate that is more easily digested and absorbed than other complex carbohydrates like starch. It is rapidly absorbed into the bloodstream, providing a quick source of energy, and is tasteless, making it easy to use in sports fuels.
Combining maltodextrin and fructose in a 2:1 or 1:0.8 ratio has been shown to optimize the absorption and utilization of carbohydrates during exercise. Maltodextrin provides a quick source of energy, while the addition of fructose helps to increase the overall amount of carbohydrates that can be absorbed and utilized by the muscles. This combination has been shown to provide sustained energy during prolonged exercise, while also reducing gastrointestinal distress compared to other carbohydrate combinations.
Overall, the combination of maltodextrin and fructose has become popular in sports fuels because it has been shown to optimize the absorption and utilization of carbohydrates during exercise, providing athletes with a sustained source of energy and reducing gastrointestinal distress.
2:1 or 1:08, which is best?
Recent research has indeed suggested that a 1:0.8 maltodextrin to fructose ratio may be more effective than other carbohydrate ratios for athletes, particularly endurance athletes.
The reason for this is related to the way that carbohydrates are absorbed and metabolized by the body during exercise. When carbohydrates are consumed, they are broken down into their component sugars, such as glucose and fructose, which are then absorbed into the bloodstream and transported to the muscles for energy production.
However, the rate at which carbohydrates are absorbed can be limited by the transport proteins that carry them across the intestinal wall. Fructose, in particular, is transported more slowly than glucose due to the limited availability of transport proteins. This means that if too much fructose is consumed at once, it may not be fully absorbed and utilized by the muscles for energy production.
By combining maltodextrin with fructose in a 1:0.8 ratio, recent research has shown that the absorption and utilization of carbohydrates can be optimized during exercise (3). Maltodextrin is rapidly absorbed and metabolized, providing a quick source of energy, while the addition of fructose helps to increase the overall amount of carbohydrates that can be absorbed and utilized by the muscles.
In addition, the 1:0.8 maltodextrin to fructose ratio has been shown to reduce gastrointestinal distress compared to other carbohydrate ratios, which can be particularly important for athletes during long-duration events (4).
Like our holidays, this has got to be tailored to you
Ultimately, the most important thing to note here is that individual tolerance and preference for different carbohydrate ratios can vary. You should experiment with different ratios during training to determine what works best for you as some people tolerate different sources of carbohydrates more effectively.
This also goes for the quantity of carbohydrates that one can stomach while exercising. You hear of friends and teammates with stomachs of steel that can hold down just about anything, but that might not work for you and if you have gastric distress then that nutrition plan hasn’t worked for you. 2:1 ratios may be fine for some however a ratio of 1:0.8 maltodextrin to fructose may be more effective than other carbohydrate ratios for athletes with more sensitive stomachs.
Getting your fueling strategy right is key for the enjoyment of social, training, or competitive rides. Now go and find another reason why you have to go into that cafe.
References:
Jeukendrup, A. E. (2014). A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports Medicine, 44(Suppl 1), 25-33.
Jentjens, R. L., & Jeukendrup, A. E. (2005). High rates of exogenous carbohydrate oxidation from a mixture of glucose and fructose ingested during prolonged cycling exercise. British Journal of Nutrition, 93(4), 485-492.
Wallis, G. A., Rowlands, D. S., Shaw, C., Jentjens, R. L., & Jeukendrup, A. E. (2005). Oxidation of combined ingestion of maltodextrins and fructose during exercise. Medicine and Science in Sports and Exercise, 37(3), 426-432.
Baur, D. A., Schroer, A. B., Luden, N. D., Womack, C. J., Smyth, S. A., & Saunders, M. J. (2018). Glucose-fructose ingestion and exercise performance: the gastrointestinal tract and beyond. Journal of sport and health science, 7(1), 1-9.
Disclaimer: I am not endorsed by any products here nor is this professional health advice. If you currrently have gastro issues, you may want to see a professional dietitian.
Fuel Your Ride: A Road Cycling Nutrition Guide
If you're a cyclist looking to take your performance to the next level, it's essential to fuel your body with the right nutrients. Sports nutrition plays a crucial role in helping cyclists maintain their energy levels, prevent injuries, and achieve their goals. The nutritionists at Trainer Road claim that the right nutrition plan can influence your performance gains by up to 50%. In this blog post, our founder Sam, through his fitness instructor and nutrition studies, will explain the key principles of sports nutrition for cyclists’ and explain why getting your diet right when on holiday with us is essential to maximise your enjoyment and performance.
Carbohydrates are King
Cyclists rely heavily on carbohydrates for energy during long rides. Complex carbohydrates, such as whole grains, vegetables, and fruit, are ideal because they release energy gradually, providing a steady source of fuel for your ride. There are a wide variety of complex carbohydrates, including quinoa, brown rice, sweet potatoes, and lentils. These complex carbohydrates also contain important vitamins, minerals, and fibre that can help keep you feeling full throughout your ride.
Simple carbohydrates are made up of one or two sugar molecules and are found in foods such as fruit, sweets, and most energy gels. They are quickly absorbed by the body, causing a rapid increase in blood sugar levels. However, this spike in blood sugar is usually followed by a crash, which can leave the body feeling fatigued and low on energy.
In contrast, complex carbohydrates are made up of multiple sugar molecules and are found in foods such as whole grains, vegetables, and legumes. They are slower to digest and are absorbed more gradually, providing a steady source of energy over a longer period of time.
It is important to remember that not all carbs are created equally. Grains stripped of fibre such as white rice, pasta and bread, are considered complex carbohydrates, however, they are broken down quickly by the body making them easy to digest and absorb.
When on a long ride, it is best to consume a combination of simple and complex carbohydrates. Simple carbohydrates can provide a quick burst of energy when needed but should be balanced with complex carbohydrates to maintain energy levels over a longer period of time. Rice cakes are a favourite amongst the pro peloton and are easy and cheap to make. You can watch here this great video by GCN on how to make them.
Protein Builds and Repairs Muscle
Protein is essential for building and repairing muscle tissue, which is crucial for cyclists. Good clean sources of protein include beans, chickpeas, lentils, tofu, nuts and seeds. Nut butters and tahini can be a great way to get protein through a different meal such as on toast, cereal, or as a dip. A well-planned diet can provide all the necessary protein to support muscle growth and recovery. If you’ve got the time to dive into the macro nutrition of what you are eating we recommend the app MyFitnessPal. MyFitnessPal is a nutrition app that helps users track their diet. Users can log their meals and track their intake. The app has a large database of foods making it easy to log meals accurately by simply scanning the bar code of packet foods. This is a good place to start until you’re roughly familiar with the macros and micros of a given meal.
Don't Forget About Fats
While carbohydrates and protein are essential for cyclists, fats also play an important role in fueling your ride. Healthy fats, such as those found in nuts, seeds, and uncooked virgin oils, provide long-lasting energy and can help reduce inflammation in the body. Omega-3 fatty acids, which are found in walnuts, chia seeds, and flaxseeds, can also help reduce inflammation and improve recovery time.
Hydration is Key
Cyclists can lose significant amounts of water through sweat, so staying hydrated is critical. There are a lot of factors influencing the amount of water you need to consume. A road cycling holiday with us in the Alps is likely to be a warmer climate than you usually ride therefore your water consumption should increase. Wooden chalets, higher elevation, and dry air all affect hydration. Aim to drink at least 2.5-3.7 litres of water per day, and drink before, during, and after your ride. For longer rides, add electrolytes to your drinks to replenish the minerals lost through sweat and help your body retain the volume of water you are consuming. If you’re feeling dehydrated and want to catch up, coconut water is high in electrolytes which helps your body absorb the fluid.
Timing is Everything
When it comes to sports nutrition for cyclists, timing is everything. To maintain energy levels during your ride, consume a pre-ride meal that's high in carbohydrates and low in fat and fibre. It will vary with the individual’s physiological and metabolic structure but as a general rule of thumb during your ride, aim to consume 30-60 grams of carbohydrates per hour, depending on the duration and intensity of your ride. And post-ride, make sure to refuel with a meal that's high in carbohydrates and protein to help repair muscle tissue and replenish energy stores.
Inflammation: Friend or Foe?
Lastly, I want to talk about the often-overlooked topic of inflammation. Inflammation is a natural response by the body's immune system to injury or infection. During exercise, such as cycling, muscles undergo small amounts of damage which trigger the body's inflammation response. While this is a normal part of the body's repair process, chronic or excessive inflammation can lead to decreased performance and increased risk of injury. To reduce inflammation, cyclists can focus on consuming a diet that is high in anti-inflammatory foods such as fruits, vegetables, whole grains, nuts, and seeds, and prioritise rest and recovery time. Massages, stretches, and foam rolling also help. When looking at recovery not only should you incorporate recovery rides and rest days into your training plan but you should also focus, especially on these days, on getting your diet right to reduce inflammation.
For all of our cycling holidays, we craft our menu to follow these key principles so our riders will feel great both on the bike and around the dinner table. We understand that getting the right nutrition can make all the difference to your enjoyment on the road. Our amazing chef in Morzine is happy to cater for dietary requirements such as gluten-free, vegetarian or plant-based vegan diets. So, fuel up, book your flights, and taste how delicious a menu designed around cyclists can be.