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  • Endurance nutrition...

    I'm an avid cyclist. (Honestly, never thought that would happen...)

    I do an hour cycle 3 days a week before breakfast. No problem. I never run out of energy. All is hunky dory.

    But about a month ago I did my first long distance event - 77 miles. I completed it (slowly!). But my nutrition was all over the place. I had my (non-primal, cyclist) friends telling me to 'carb up' beforehand. But carbs make me feel ill. During the ride I didn't fuel myself enough - a couple of energy bars, a gel, isotonic drinks, tons of water.

    I want to be better prepared next time.

    I am reasonably sure I am 'keto-adaptive'. I have quite a lot of weight to lose (there should be PLENTY of stored energy in this body!). But next time I do a long distance ride, or another triathlon, I don't really want to shock my body with the traditional gels and carb-loaded energy bars.

    What do you guys fuel with during long distances? An hour ride, I don't need anything. But the 7 hours on the bike - really probably needed something proper!

    THanks!

    t0rie
    TheCreativeCaveman | Back to basics cooking in a modern age

  • #2
    It's not Paleo/Primal, but UCAN Superstarch is a relatively new producted that is promoted by low carb/fat adapted endurance athletes. It promotes the use of fat for fuel by not spiking insulin. Other products like Hammer and GU are pure sugar. Superstarch is a slow burn fuel. Some athletes even report using it and not coming out of ketosis during the process. I'm in the process of becoming fat adapted now. Once that happens, I'm going to use Superstarch as fuel during longer races.

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    • #3
      sweet potatoes, potatoes, bananas, dates, figs. before, during and after. 7 hours on a bike is no joke. be sure to test yourself with any new foods/products so as not to get stranded 40 miles from home with a bad case of the poos

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      • #4
        Eat at least two hours before the event also. Digestion takes time for the food to be available to the muscles. Eat whether you are hungry or not. Even a gel takes 45 minutes to help. You've got to eat and eat early. Eating anything the last hour is just aiding post race recovery.
        Last edited by pace2race; 07-21-2012, 09:44 AM.

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        • #5
          I use beans and a drink mix from ACHIVA NATIVE ENERGY - Chia Seed and Coconut Water Energy Supplement They are made from dehydrated coconut water and chia seeds. It's not totally Primal, but it's a lot more "natural" than a lot of the gels and drinks out there. I've found they work really well for me.

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          • #6
            try US Wellness Meats Pemmican. I've used it on 7 hr rides. I keep the bars frozen, then snap in 1/2, put in ziplock bag, and by the time i'm ready to eat some, it is ez to squeeze out.

            It doesn't look too good but it is good clean fuel.

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            • #7
              Might want to consider your method of training as well, kinda like placing the cart before the horse when your not looking at the root cause. Check out this dude: Amazon.com: The Big Book of Endurance Training and Racing (9781616080655): Philip Maffetone, Mark Allen: Books
              You'll never see the light if you're in someone else's shadow, or said another way, life is like a dog sled team, if you're not the lead dog, the scenery never changes

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              • #8
                bannans. dates, and sweet potatoes(carb heavy foods) are the last thing you will want to eat if you are keto-adapted. like catherine said, pemmican will be your best bet. This will supply the fat you need.
                Paleo since November 2011 - Carnivore since June 2012
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                • #9
                  Been coaching and racing primal/paleo for two years.

                  Generation UCAN one hour before you start.

                  Then hit 1/2 of one of these bars per hour (265 calories of pure endurance fuel per bar ~ 130 per hour) - Coconut Bars- Original

                  If that's not enough, hit a half-packet of UCAN every 60-90 minutes to start, may need less.

                  That's the simplest way to make it work. I have been fueling for distance running (50miles-100miles) using this formula and it keeps me truckin down the trails for 10-19 hours with no issues.

                  Also, I really like the texture and taste of these home-made fuel bars - Recipe: Allen Lim’s Rice Cakes : LAVA Magazine

                  Is it 100% Primal/Paleo? No. Is cycling really far all that Primal? No. Its a trade off, but I feel the joy I get from it is worth it.

                  Dave
                  Last edited by Karma; 08-08-2012, 07:45 PM.

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                  • #10
                    Originally posted by Karma View Post
                    Also, I really like the texture and taste of these home-made fuel bars - Recipe: Allen Limís Rice Cakes : LAVA Magazine

                    Is it 100% Primal/Paleo? No. Is cycling really far all that Primal? No. Its a trade off, but I feel the joy I get from it is worth it.

                    Dave
                    i've got Allen Lim's book. I'm kinda skeered of all the white rice in it, but i'm kinda thinking of trying something like this bar for our upcoming week of riding in Durango. I stick to pemmican but my husband still likes traditional cyclist sweet stuff. Might try these.

                    i also bought an omega juicer and we've been drinking beet juice nearly every day.

                    gonna try those flourless chocolate muffin things too sometime. But i'm a pretty poor baker so i don't have high hopes.

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                    • #11
                      Originally posted by Catherine View Post
                      i've got Allen Lim's book. I'm kinda skeered of all the white rice in it, but i'm kinda thinking of trying something like this bar for our upcoming week of riding in Durango. I stick to pemmican but my husband still likes traditional cyclist sweet stuff. Might try these.

                      i also bought an omega juicer and we've been drinking beet juice nearly every day.

                      gonna try those flourless chocolate muffin things too sometime. But i'm a pretty poor baker so i don't have high hopes.

                      White rice is a pretty clean source of glucose, very few downsides to using it as an athlete. Again, a compromise to make if you want to take the performance to the next level.

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                      • #12
                        Lim's book is good and I agree you shouldn't sweat the rice, although I stick to tubers. Tastier too.

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                        • #13
                          oooh but i did buy the calrose rice. And the other day I had this odd craving for buttered rice. Oh.Yes. Rice was one of the harder things for me to give up, along with corn tortillas.

                          Even tho i try to ride my bike pretty regularly and i do race, i don't really see myself as an "athlete". All the rice in that book looks fine for guys riding at pro-level, 5 hrs per day, but i seem to be doing fine w/o the rice.

                          but i may try making those bars this weekend.

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                          • #14
                            I don't have experience with endurance competition like that, but I can say that a watermelon is my favorite thing on a long, hot day. I naturally can sit down with it and cut it open. It hydrates, adds plenty of calories, and tastes great. If this isn't an option for you, maybe just go for a sports drink?

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