CYCLING SUPERFOODS #3 BANANAS
More than just one of your five a day, bananas can boost your performance
Fruit is broken down in the liver with a large proportion of that energy being stored there, known as liver glycogen. This store of energy has a direct relationship to maintaining blood glucose levels during exercise, and if it’s low you’ll struggle to maintain your exercise output. When you carb load the day before a big ride, you wake up with a liver empty of glycogen as that fuel is used to maintain blood sugar levels while you’re asleep.
How much?
Combining a steady, slow releasing carbohydrate like porridge or brown bread with sources of fruit such as a banana and honey can help replenish liver glycogen you’ve lost over night. If you’re looking solely at performance, then aim to have 100-150g of carbohydrate made up of a mixture of fruit and low/ medium glycaemic index foods for breakfast two-four hours before a ride.
If you’re already out riding, having fruit in your pocket, or some honey or fruit juice in your water, are all sources of fructose and can be taken in amounts of up to 30g an hour while on the bike. They’re great ways to save money on energy gels and still help your performance.
Other benefits
Energy drinks or gels have a 2:1 glucose to fructose ratio, fructose being the sugar found in fruit, which enters the body through the intestine wall. By including fruit in your training diet, you can increase the amount of carbohydrate you can take on per hour and potentially reduce the risk of stomach discomfort from consuming too many specific energy products. willgirling.com