Fuelling for long group rides - Sports drinks and gels 

Cycling dates back to the 1880s and earlier earlier, but the basic principles have not changed. Turn the cranks by applying force to the pedals and move forwards. Depending on the length, duration and intensity, the body will use up electrolytes including, sodium, potassium, calcium, magnesium, chloride, phosphate, and bicarbonates.

These electrolytes play a crucial roles in maintaining proper hydration, regulating nerve and muscle function, balancing blood Ph, and supporting other bodily processes and assist in reducing cramping. The electrolytes are lost through sweat, urine, and other bodily fluids therefore maintaining hydration plays critical role during any physical exercise.

The body also uses nutrients or macronutrients such as carbohydrates (CHO) proteins and fats, and they serve as a primary source of energy for the body.

When this balance is not maintained, not only does this negatively impact performance, but may lead to dehydration, tiredness, lethargy, shaking, trembling, weakness, anxiety, emotional behaviour, confusion, and headaches.

Carbohydrates - the energy powerhouse

Carbohydrate provides the most readily available source of fuel and energy for our body. We store CHO as glycogen in our liver to maintain our blood 'sugars' and in muscle for use during rest, physical activity and after exercising.

Consuming Carbohydrates



Depending on the length and intensity of the ride, consuming carbohydrates may commence when the ride duration is anywhere from 45 minutes to 3 hours+. 

Carbohydrate sources include foods such as fruit, vegetables, grains, cereals, bread, pasta, rice, sugar and lollies. As carbohydrates are eaten, they are broken down into smaller particles (disaccharides / monosaccharides) and finally to individual glucose units. These are absorbed into the bloodstream and result in a rise in blood glucose levels.

The pancreas detects this increase and sends insulin (hormone) to reduce the blood glucose by storing glucose in the liver and muscle cells, as glycogen. Stored liver glycogen can be broken down to replenish blood glucose between meals and muscle glycogen is used for energy during exercise. If the body's total glycogen stores are 'full' excess carbohydrate will be stored as fat.

The body aims to maintain blood glucose within a fairly narrow range. However, high and low blood glucose levels can occur due to food intake, exercise and other demands on the body.

Glycemic index (Gl) 

The glycemic index is a method of assessing and classifying the blood glucose response to carbohydrate containing foods. A rating between 0-100 is given by comparing each food's response to glucose. Foods below 50-60 are considered to be low or moderate Gl and those above 60 as high Gl.

High Gl foods are digested quickly and supply glucose more rapidly into the blood stream. However blood glucose levels remain elevated for a short period of time.

High Glycemic index (Gl) foods

Include: glucose, dextrose, corn syrup, brown & white rice, baked potato, white bread, banana, bagels, wafers, rice cakes, crumpets, watermelon, lollies, gnocchi, pineapple, pretzels, puffed crispbread, pumpkin and sports drinks and gels (GI of 70).

Food and beverages that are a high glycemic index of over 60:

• Quickly releases glucose during exercise or when blood glucose is low.
• Replenish glycogen levels after strenuous exercise. This is believed to be particularly beneficial in the first 2 hrs after training, especially the first hour
• If eaten first thing in morning ensures that liver glycogen stores are replenished after an overnight fast

Low - Moderate Glycemic index (Gl) foods

Include: low fat yoghurt, multigrain bread, skim milk, fruit bread, dried apricots, apples, pears, oranges, fructose, basmati & doongara rice, legumes, lentils, soy & linseed bread, sourdough bread, traditional oats, cherries, grapefruit, peaches, soya beans, sweet potato, nuts and lactose (milk sugar)

Food and beverages that are a low-moderate glycemic index between 50 - 60:

• Slowly and continuously releases glucose into the blood (sustained energy)
• Maintains even blood sugar levels (energy levels)
• Creates a higher satiety value (feel fuller longer)
• Typically has higher fibre and is less processed
• Has less of a 'glucose challenge' and therefore less insulin production. This is important for diabetics but additionally, high insulin levels have been shown to be a risk factor for atherosclerosis
• Can be eaten as part of a training diet and pre-event to increase muscle glycogen and enhance endurance capacity

Low GI diets generally show improvements in blood glucose control, decreased triglyceride and cholesterol levels in diabetics, as well as the general public.

Glycemic Load (GL)

A recent variation on the Gl concept is that of 'glycemic load' (GL) of a food or mixed meal. The GL takes into account both the quality (Gl) and the quantity (total amount) of the carbohydrate in a food or mixed meal.
Typically a sports drink or gel will have a Glycemic Load of 2.9.

The main types of carbohydrates

Simple Sugars (Monosaccharides and Disaccharides):
Glucose, Fructose, Sucrose (table sugar), High fructose corn syrup
Complex Carbohydrates (Polysaccharides)
Maltodextrin, Dextrose, Waxy maize starch

Carbohydrate consumption during exercise

There is much research with the carbohydrates requirements on the body during exercise and the bodies ability to absorb and process carbohydrates.
The American Dietetics Association has published a table where these figures do not correlate to body weight (BW) and used as a general guide.

The new carbohydrate intake guidelines. Carbohydrate intake recommendations during exercise depend on the duration of exercise. In general, carbohydrate intake recommendations increase with increasing duration. The type of carbohydrate may also vary as well as recommendations for nutritional training. These recommendations are for well trained athletes. Aspiring athletes may need to adjust these recommendations downwards

Sports drinks & energy gels

The market has accommodated the needs of cyclists extremely well in negating the need to carry a bowl of porridge or bunch of bananas in your jersey pockets. Whether it is premixed sports drinks, powders or energy gels, these drinks are often blended with other macronutrients (mainly CHO), micronutrients (vitamins, minerals), and/or flavours and sweeteners to make it more palatable when consumed. 

They can be broken down into:

1. Hypotonic Sports Drinks: These drinks have a lower concentration of dissolved particles (electrolytes and carbohydrates) compared to the body's fluids. They are designed to rapidly replace fluids lost through sweating during exercise without providing significant amounts of carbohydrates or electrolytes. Hypotonic drinks are absorbed quickly by the body and are ideal for shorter duration activities or when rapid hydration is the primary concern.
   Products include SOS hydration.
    

2. Isotonic Sports Drinks: Isotonic drinks have a similar concentration of dissolved particles as the body's fluids. They contain electrolytes and carbohydrates in proportions that are easily absorbed and provide a quick source of energy during exercise. Isotonic drinks are effective for maintaining hydration levels and replenishing electrolytes during moderate to intense physical activity, making them suitable for most athletes engaging in endurance sports or prolonged workouts.
   Products include Powerade, Gatorade and Lucozade sport.
    

3. Hypertonic Sports Drinks: These drinks have a higher concentration of dissolved particles compared to the body's fluids. They contain a higher amount of carbohydrates and sometimes electrolytes, providing a concentrated source of energy.
   Hypertonic drinks are not typically used for hydration during exercise but are instead consumed after workouts to replenish glycogen stores and provide a quick source of energy for recovery. They are suitable for athletes looking to refuel after intense or prolonged exercise sessions.
   Products include, GU Energy Gel, Clif Shot Energy Gel, Hammer Gel

Remerber when consuming any sports drinks to think about oyur oral hygine, see Sports drinks and gels - understanding tooth deterioration for more information

The information presented in this article is for informational purposes only and should not be considered as medical advice. It is not intended to be relied upon nor replace consultation with a qualified healthcare professional.

References 

Jeukendrup A. A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports Med. 2014 May;44 Suppl 1(Suppl 1):S25-33. doi: 10.1007/s40279-014-0148-z. PMID: 24791914; PMCID: PMC4008807.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4008807/