Diet

........your body converts it all into stored fat. Will basically make you want to sleep.

That's misleading. An insulin spike does no such thing - but it does drive nutrients into cells that need it, which is why most recovery drinks should be 3:1 or 4:1 carb:protein ratio. Put simply, its the carbs that create an insulin spike to drive the protein into the cells that need it, whilst also replacing used glycogen.

If however, and this may be what you meant, your stores are fully loaded, you will indeed then begin to store excess carbohydrate as fat....

That's misleading. An insulin spike does no such thing - but it does drive nutrients into cells that need it, which is why most recovery drinks should be 3:1 or 4:1 carb:protein ratio. Put simply, its the carbs that create an insulin spike to drive the protein into the cells that need it, whilst also replacing used glycogen.

If however, and this may be what you meant, your stores are fully loaded, you will indeed then begin to store excess carbohydrate as fat....

I meant both. Insulin drives nutrients into your tissues, the process of which will make you feel tired. I wasnt suggesting that taking carbs while doing vigorous exercise will make you fat/should be avoided. Just that to beware of large amounts/high GI stuf. And as you know, excess stuff will be turned into fat - but that wasnt my point. Hormones are serious business, if you get to the point where large quantities of carbs/simple sugars no longer cause insulin spikes or where that insulin is no longer having much of an effect, you are basically on your way to diabetes - if im not mistaken.

Most athletes use a mix of HIGH GI (simple sugars) and Protein post-training, intentionally spiking insulin as it drives those nutrients hard and fast to where they need to be, in particular to muscle tissue. But they wouldnt do this before or during a sports event or training. Some people (namely bodybuilders) actually inject insulin to exploit its powerful anabolic effects, but hae to be very careful in their diets not to get fat.

but that wasnt my point.

Most athletes use a mix of HIGH GI (simple sugars) and Protein post-training, intentionally spiking insulin as it drives those nutrients hard and fast to where they need to be, in particular to muscle tissue. But they wouldnt do this before or during a sports event or training. Some people (namely bodybuilders) actually inject insulin to exploit its powerful anabolic effects, but hae to be very careful in their diets not to get fat.

Two questions:

1. What was your point?

2. Which site did you quickly steal that last bit from?

I actually have an old school friend doing a research PHD in carbohyrate effects in sports nutrtion (mainly endurance/cycling stuff).

Im going to try get him to come to the roller race, we can all see what he has to say.

Two questions:

1. What was your point?

2. Which site did you quickly steal that last bit from?

Didnt steal anything,

my basic point was to be cautious of high GI carbs, or large intake of any carbs during sports activities. Basically echoing what perks said about "a little and often" but throwing the insulin info in the mix.

I like eating pears, pears are awesome

I actually have an old school friend doing a research PHD in carbohyrate effects in sports nutrtion (mainly endurance/cycling stuff).

Im going to try get him to come to the roller race, we can all see what he has to say.

Great. I'm really looking forward to going to a Rollapaluza event to talk about insulin sensitivity.

Basically echoing what perks said about "a little and often" but throwing the insulin info in the mix.

You weren't echoing anything mate. You simply stated that all insulin spikes convert carbs into fat, and then discussed the glycaemic load of fat and sugar mixed together, which i believe to be misleading when it comes to nutrition.

over complex for a diet this science stuff..advice from 2 sources was (nutrionist and wolves sports science fellow)

long day in the saddle, extra meal a day, complex carbs 2-3 days before hand. Breakfast beans on Toast with half a pint of water, snacks, oatmeal bars,flapjacks, jaffa cakes. 15 mins after ride gummy sweets or jaffa cakes, with in 2 hours post ride scrambled eggs on toast, regulary sipping on water through out the day but dont go ott.

I also like pears...and bananas.

i done the Dyfi Enduro on that diet 2 years ago, i was fine.

Another person thought he would be ok on just a carb drink and did not ride a bike off road for 6 months. Destroyed him.

Sod the science, just good food that keeps the legs spinning.

Possibly the best thread I've read in a while, my 2p worth...

During 100mile ride at the weekend I ate:
2 bananas
1 packet of fig roles (McVites accept no substitute) swear by these.
Cake stop 1 Tiffin Cake and coffee
Cake stop 2 apple pie with custard and more coffee
Flapjack
Jelly beans

Drinks wise I tend to opt for a half/half 100% OJ and water with 1tsp of salt in each bottle for training rides. I’m not a fan of the sports energy drinks however I can stomach and use SiS ones occasionally in long Sportives where I tend to get over excited and ride above my normal pace.

Post ride I tend to mostly eat meat and fishies. Sorry MG that’s probably not helpful.

Keep hearing about this oj mix, question is can you taste the salt?

Diluted salt is fing disgusting.

Nah you can't taste the salt.

I wouldn't put a whole fuckin' teaspoon in a bottle though! Then you might taste it. I thought 1/8 teaspoon was excessive!

A tip regarding the salt,

it can be useful to use "lo salt" which is a 60/40 mix of Sodium Chloride and Potassium Chloride. Better balance of salts that way. Similar to what they use in sports drinks. The bonus is that potassium Chloride doesnt taste very "salty".

A calcium supplement when long summer rides are to be had can help prevent muscle cramps too.

Didnt steal anything,

my basic point was to be cautious of high GI carbs, or large intake of any carbs during sports activities. Basically echoing what perks said about "a little and often" but throwing the insulin info in the mix.

'Be cautious of high GI carbs during sports activities'? Surely the optimal type of carbohydrate for an athlete to consume during activity depends on the type of activity they're doing and what intensity they're working at.

You can try and digest some low GI carbs and fat while trying to stay with a bunch of riders clarting it at 28-30mph around a circuit, if you like. Expect to puke a lot. In the meantime I'll stick to glucose and fructose.

Thinking back to the extremely diluted carbohydrate comments.. how long until we see homeopathic sports drinks on shop shelves? Bottled water containing 0.000000001% glucose to cure fatigue

'Be cautious of high GI carbs during sports activities'? Surely the optimal type of carbohydrate for an athlete to consume during activity depends on the type of activity they're doing and what intensity they're working at.

You can try and digest some low GI carbs and fat while trying to stay with a bunch of riders clarting it at 28-30mph around a circuit, if you like. Expect to puke a lot. In the meantime I'll stick to glucose and fructose.

I did mention those issues, and concluded that complex carbs pre ride and dilute carbs (maltodextrin etc) during the ride will probably be suitable for most. For those who can handle it, some fat and protein with those pre-ride complex carbs (example, wholemeal cheese sandwich) is not a terrible idea. But I know a lot of people find it uncomfortable to do sports with food in their belly.

I am however used to eating a lot, so the over-fullness of cramming food pre-sports does not bother me one bit. And helps stop hunger pangs which is more of an issue for me. I remember kids puking during sports day/cross country runs in school. I probably found the running the hardest but never puked from exertion+food cramming in my life.

i want some fig rolls.

i want to be able to go at 28mph :/

heh =)

On another point, my welding engineer gave me a 24 hour ration pack from the services (his son is in 2nd para)

Spot on food, and very nice..a tenner from ex surplus.

If its good enough for battle its good enough for cycling, plus those Glucose biscuits are the bomb to scoff...om nom nom!!

be a bit dry with salty water though

Indeed...got an isotonic powder to try included.hopefully not sickly.

Suprisingly good scoff actually.

Still craving fig rolls.

Another note for Mr Pastry:

Have you noticed that the classic cycle energy foods are carbs/sugar mixed with fat?

Soreen, Fig Rolls etc.. Can you see that the sugar makes them high energy but the fat makes them slow to digest and a stable source of energy for an activity like cycling?

Can you imagine the difference between munching on malt loaf during a break and downing a bottle of pop/fruit juice? Both will contain similar amounts of sugar but have different effects.

Note for DFP.

Apart from the Science..ever tested it out?

Fair question.

Note for DFP.

Apart from the Science..ever tested it out?

Fair question.

Everyday. Not cycling much these days, but I have a massive number of relatives with diabetes and am probably very genetically pre-disposed to get it.

I have hypo-glycaemic tendencies so get hungry/bonk in a heart beat even if im not doing sports. Have to eat rather carefully.

My main hobby at the moment is weightlifting, and I try to manipulate diet to be optimal for that too.

Bonking out and weight lifting??

erm.

never bonked out have you old boy....