The Glycemic Index & Carbohydrate Fueling

The Glycemic Index & Carbohydrate Fueling

The Glycemic Index (GI) is a characteristic of carbs in different foodstuffs that affects choosing what carbs to use during long-term exercise. Since glucose is by far the main sugar in the bloodstream, glycemic index tracks the change in blood glucose levels for 4-6 hours after eating on an empty stomach, and it’s measured by administering 100 grams (about a quarter pound) dry weight of a specific carb source. The area under the curve for the rise in blood sugar from 100 grams of glucose is defined as a GI = 100.

September 26, 2021
The Do’s, Don’ts, and Donuts of Fueling for Gravel Riding and Racing

The Do’s, Don’ts, and Donuts of Fueling for Gravel Riding and Racing

By Burke Swindlehurst

So, you’ve been hearing a lot about this “gravel” thing lately, amiright? Color yourself intrigued. Indeed, gravel is on the tip of seemingly everyone’s tongue, and by now you’ve heard enough to know that there’s a lot to consider when looking to tackle this emerging genre of events.

There’s the bike, the tires, the tire pressure, the gearing, the tactics, the fashion—wait, what? Uh, yeah, we’ll not go there.

But there’s also another aspect to gravel that truly can make or break your day regardless of how dialed your rig is or how on-point your fanny pack game.

Fuel.

September 23, 2021
Amino Acids, Exercise, & Immune Health – Timing Is Everything

Amino Acids, Exercise, & Immune Health – Timing Is Everything

We typically associate amino acids with rebuilding muscles and post-training recovery, so why are amino acids important for immune function? Because your immune system operates differently from muscles, nerves, and other organs; it uses amino acids as energy, even preferring them to glucose and fats.

The immune system’s major amino acid fuels are glutamine and the branched-chain amino acids leucine, isoleucine, and valine, which we’ll just lump together as BCAAs for this blog. Because of their known importance for immune cells, research has focused on these amino acids and immune function in long-term, strenuous exercise.

August 17, 2021
How to Fuel For Success on HOT Days

How to Fuel For Success on HOT Days

Training and racing in cold weather is entirely different than training and racing on hot days.  Strange things happen in hot conditions;  some athletes thrive while others fall apart.  Your nutrition program has a lot to do with how well you handle extreme conditions.  Dehydration, cramping, and GI distress can wreak havoc on your performance, so it’s important to pay attention to your sweat rate.

April 20, 2021
When To Use EFS-PRO vs EFS

When To Use EFS-PRO vs EFS

After months of research-driven tinkering, testing, and trial, we’ve updated the formulas for EFS and EFS-PRO hydration mixes. Given the technical–and, frankly, revolutionary–nature of both formulas, we compiled a list of changes to quickly highlight and explain the differences and confirm what’s stayed the same.

April 20, 2021
Debunking The Myth: Sports Drinks Claim To Hydrate Better Than Water

Debunking The Myth: Sports Drinks Claim To Hydrate Better Than Water

This is an extended A for a Q&A in response to a tendency for some hydration mix companies to make spurious claims about how their products hydrate faster than or better than water. In this extended Q&A, Dr. Luke R. Bucci explains why the science behind those claims doesn’t apply to endurance athletics.
January 11, 2021