Bicycling (South Africa)

Optimise Your Ride Fuel for Peak Performanc­e


F The American College of Sports Medicine recommends 30-60g carbohydra­te per hour of endurance exercise; but few athletes understand the reason for this amount. The average person can process, or oxidise, only about 1 gram of carbs per minute, no matter how much is consumed. The bottleneck isn’t your muscles; it’s your intestines, which can only transport glucose from the food you eat into your bloodstrea­m so fast. Dumping more carbs into your gut doesn’t necessaril­y increase the absorption rate, but can increase your chances of an upset stomach.

One of the easiest ways to optimise your carbohydra­te intake during rides is to drink a low-carb, hydrating electrolyt­e drink while you eat light, digestible snacks, like fig bars or bananas. Just separating these two categories – hydration and solid food – typically brings people back into the range of 30 to 60 grams of carbohydra­te per hour, while also ensuring they get adequate sodium and fluids. – Selene Yeager

 ?? Photograph by ARNI-SVANUR-DANIELSSON ??

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