I've just completed a 600k ride around Puerto Rico in Temparatures of mid to high 80's. Food for the ride included traditional carb loading on Pasta for the week prior to the ride, then on the day, pastries for breakfast, granola bars,bananas power bars, oatmeal, pancakes, baked potatoes and lots of fruit.Bonked said:Could someone help me with information on a product called "Creatine Burst" from GNC. I'm trying to find something to 'carb load' myself before a 200km Audax ride in about 80% humidty. Last one I did I bonked badly and bearly scaped home.
I've tried using creatine during my rides and to see if there would be any improvements, and after a month, I didn't notice a thing. But when I use to lift weights and take creatine... thats a different story.Bonked said:Could someone help me with information on a product called "Creatine Burst" from GNC. I'm trying to find something to 'carb load' myself before a 200km Audax ride in about 80% humidty. Last one I did I bonked badly and bearly scaped home.
CapeRoadster said:Try real carbohydrate loading. There are a few methods but they're basically the same. From the Mayo Clinic:
Various studies suggest that simply resting and increasing carbohydrate intake two to three days before a high-endurance activity is effective, too. But there are a few caveats.
- Step 1. About a week before the event, reduce your carbohydrate intake to about 40 percent to 50 percent of your total calories. Increase protein and fat intake to compensate for the decrease in carbohydrates. Continue training at your normal level. This will help deplete your carbohydrate stores and make room for the loading that comes next.
- Step 2. Three to four days before the event, increase your carbohydrate intake to 60 percent to 70 percent of your daily calories — or about 4 to 4.5 grams of carbohydrates per pound of body weight. Cut back on foods higher in fat to compensate for the extra carbohydrate-rich foods. Also scale back your training to avoid depleting your glycogen stores. Rest completely for a day or two before the event.
Carbohydrate loading works best when you've been on a carbohydrate-rich diet throughout your training — and it may be more effective for men, perhaps because endocrine differences between the sexes cause men to utilize carbohydrates to a greater extent during endurance exercise.
And even if you've loaded up on carbohydrates ahead of time, you still need to replenish them during the event to maintain your blood sugar levels — especially if you've been going for more than 60 minutes. Try a piece of fruit or a sports drink.
CapeRoadster said:Try real carbohydrate loading. There are a few methods but they're basically the same. From the Mayo Clinic:
Various studies suggest that simply resting and increasing carbohydrate intake two to three days before a high-endurance activity is effective, too. But there are a few caveats.
- Step 1. About a week before the event, reduce your carbohydrate intake to about 40 percent to 50 percent of your total calories. Increase protein and fat intake to compensate for the decrease in carbohydrates. Continue training at your normal level. This will help deplete your carbohydrate stores and make room for the loading that comes next.
- Step 2. Three to four days before the event, increase your carbohydrate intake to 60 percent to 70 percent of your daily calories — or about 4 to 4.5 grams of carbohydrates per pound of body weight. Cut back on foods higher in fat to compensate for the extra carbohydrate-rich foods. Also scale back your training to avoid depleting your glycogen stores. Rest completely for a day or two before the event.
Carbohydrate loading works best when you've been on a carbohydrate-rich diet throughout your training — and it may be more effective for men, perhaps because endocrine differences between the sexes cause men to utilize carbohydrates to a greater extent during endurance exercise.
And even if you've loaded up on carbohydrates ahead of time, you still need to replenish them during the event to maintain your blood sugar levels — especially if you've been going for more than 60 minutes. Try a piece of fruit or a sports drink.
Away from training and racing, I'd get a lot of my carbs from fruits and vegetables. Closer to an event, I'd use starchier foods, like breads, pastas. Experiment in training. Veggies tend to be more gas-producing. I'd also stay away from fructose and corn syrup altogether, in foods and sports drinks, for the same reason.Bonked said:Thanks this is a great reply. Now could I ask what is the best carb loading food to eat?
I'm affraid creatine and carb loading are not one in the same.Bonked said:Could someone help me with information on a product called "Creatine Burst" from GNC. I'm trying to find something to 'carb load' myself before a 200km Audax ride in about 80% humidty. Last one I did I bonked badly and bearly scaped home.
Certainly they are not.Hookyrider said:I'm afraid creatine and carb loading are not one in the same...
HR
I agreed with everything you said except this. Pasta is not a complex carb, nor are many breads. Potatoes may be a poor choice as well, since they are high glycemic index foods. Sweet potatoes are a better choice than white potatoes in that regard. Just a thought.Tapeworm said:...Best to go for foods in complex carbohydrates eg: bread, pasta, potatoes, etc...
CapeRoadster said:I agreed with everything you said except this. Pasta is not a complex carb, nor are many breads. Potatoes may be a poor choice as well, since they are high glycemic index foods. Sweet potatoes are a better choice than white potatoes in that regard. Just a thought.
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