Updated for 2020
Clearing Up The Confusion
Utilizing carbohydrates for performance is vastly misunderstood. How to fuel during endurance events is a hotly debated topic which we have tackled with clear recommendations.
Much of what is misunderstood is driven by the media’s generalization of nutrition topics. You often hear ‘eating too much sugar makes you fat and is bad for you.’ At First Endurance, we often get questions about why we have sugar in our drink mixes.
Clinical data performed on the general population and/or mice, though valid within this constraint, becomes irrelevant for athletes who are exercising aerobically. In other words, the physiology of sitting on a couch sipping on sugar is far different than the physiology when we are out training. This has led to misunderstandings and misconceptions about carbohydrates. Below are the four most common misconceptions.
#1 Misconception: Sugars are high glycemic* so they give a sugar high then crash.
Glycemic Index is a test that measures the blood sugar response to a food after it has been ingested. High glycemic means the food quickly increases blood sugar, whereas low glycemic raises it slowly. Generalizing all sugars into the category of high glycemic is simply incorrect. From the chart below you can see that the simple sugars glucose and fructose are vastly different in their effect on blood sugar. Some sugars are high glycemic, some are moderate, and some are low. Almost all foods have been tested for glycemic index and can be found using a simple internet search. The only way to truly know what a food’s glycemic index is, is to look it up or have it measured.
Below you will find the glycemic index of the more common sugars found in sports drinks:
| Glucose | High |
| Maltodextrin | High |
| Sucrose | Moderate |
| agave nectar | Low |
| Cyclic Cluster Dextrin | Low (yet very fast gastric emptying) |
| Fructose | Low |
Glucose Scale 0-100
#2 Misconception: Complex Carbohydrates like Maltodextrin are slow burning
This is one of the most common misconceptions and is also directly related to misconception #1 & #4. Maltodextrin is one of the highest glycemic index carbohydrates available. Because it has a high glycemic load, it actually works very well as a primary carbohydrate in energy drinks. Additionally, maltodextrin has a low osmolality which allows it to empty from the gut faster – another reason of why it is an effective carbohydrate to consume while exercising.
#3 Misconception: Sugar is bad for my health.
What this should state is: Highly refined (empty calorie) high glycemic sugar during rest is bad for my health. Consider that fruits and vegetables and grains are primarily sugar, would one state that adding more vegetables, fruits and whole grain to one’s diet is bad?
Of course not. Unfortunately, many consumers forget that these highly nutritious foods are almost all sugar. Sugar (as glucose) is the primary fuel that your body and brain runs on. Glycogen is our stored energy source and glucose is our circulating energy source. Nutrients like protein and fiber, and in extreme and rare cases even fat get broken down into glucose so your body can run efficiently. Trying to eliminate sugar is like trying to run your car without gas.
So what is bad about sugar? Consuming a high glycemic highly refined food when you are hungry causes a sugar high, strong insulin response, then a sugar crash. This ultimately can lead to insulin resistance and diabetes. This also causes consumers to eat more because with each sugar crash they crave more food. However, during exercise our physiology is different. While at rest your insulin works efficiently to bring high circulating glucose down. While exercising, the body wants the high circulating blood glucose to be driven to the working muscles as fuel. Hence, insulin is blunted while exercising, so eating a high glycemic food does NOT result in a sugar crash like it would at rest. TIP: Adding a low glycemic nutrient like protein or fat or even another low glycemic carbohydrate can lower its glycemic index and would therefore reduce the unwanted sugar high/low cycle.
Example#1: taking a couple handfuls of Rice Chex (GI=89), a short time later you feel emptiness (due to the sugar crash) and repeat the cycle. This leads to numerous health problems like insulin resistance, diabetes and weight gain. Let’s be clear here that it is not sugar that is the culprit but a high glycemic choice while at rest**. Now if you added some protein or fat to that snack choice, like nuts or an avocado, you have effectively reduced the glycemic index and will not get the sugar high/sugar crash result.
Example #2: You choose to have a piece of gluten free wheat bread (GI=90). Sugar high, sugar crash…repeat. Most don’t associate gluten free bread as being a bad choice but then again most don’t clearly understand the implications of glycemic index. Add a bit of peanut butter to the bread which is primarily protein and fat and you have reduced the glycemic index and hence stabilized blood sugar.
In these examples you can clearly see that it’s not the sugar that is the culprit in bad health but the high glycemic choice. In both examples you can consume the same amount of sugar, yet #2 is low glycemic and will therefore stabilize blood sugar.
#4 Misconception: Since I am doing a long race, I should consume slow burning carbohydrates
In the opening paragraph we stated that clinical data on the general population does not extrapolate to endurance athletes. From the misconception #3 you
should have learned that high glycemic foods result in a sugar high and sugar crash. This is true in all situations EXCEPT when you are exercising and immediately following. Many athletes have taken what they learn from the media and have concerned themselves with consuming sugar and hence opted for a more sustained energy flow coming from maltodextrin (a complex carbohydrate). Their reasoning of WHY they chose maltodextrin is wrong on three counts.
1) As stated above, when you are exercising your insulin is blunted. Meaning, that when you are exercising and you consume a high glycemic food, you do not get a strong insulin response and hence you do not get a sugar crash. Your body is very smart and it clearly understands that when you are exercising you want to use the food or drink you consume to fuel your muscles. If insulin kicked in, the food or fuel you consumed would not get to the working muscle.
2) Athletes tend to choose maltodextrin, which is a good choice, but do so for the wrong reasons. As you learned from misconception #1 maltodextrin is actually high glycemic not low glycemic. Hence maltodextrin is a good choice because it is fast absorbing, not because it’s slow absorbing.
3) Looking for that low glycemic, slow sustained energy will actually cause you to bonk prematurely. Some even consider using some fat because they are going long. Understand that we all have about two hours of stored glycogen. Once this runs out, we bonk. If you consume a slow absorbing/low glycemic food while exercising you are forcing your body to rely on its stored glycogen. The entire goal of fueling for long endurance racing is to spare your muscle glycogen. In other words, do what you can to hold on to that stored glycogen. The best way to accomplish this, outside of appropriate pace and training, is to consume primarily fast absorbing carbohydrates to fuel your exercise. This will allow you to immediately use what you consume for the working muscle, so you can spare your stored muscle glycogen.
The act of consuming slow nutrients can also cause gastric distress. Consider that slow absorbing nutrients spend a lot of time in the digestive system. Doing this while exercising simply backs up the digestive system and does not allow for those fast nutrients to get absorbed. Often athletes cannot understand why they bonked when they consumed a large amount of calories. The simple answer is that they likely consumed slow calories that did not absorb before their glycogen ran out and often you feel this through considerable stomach discomfort.
notes:
*Glycemic index is the measure of your blood sugar response following the consumption of food. High glycemic foods result in a sugar high. Low glycemic foods are absorbed more slowly and result in a steady blood sugar response. Adding fat, protein or fiber to any food effectively reduces its glycemic index. Though there are two scales used, the more common scale measures glycemic index from 0 to 100.
**While at rest your insulin works efficiently to bring high circulating glucose down. While exercising the body wants the high circulating blood glucose to be driven to the working muscles as fuel. Hence, while exercising, insulin is blunted and therefore eating high glycemic food does NOT result in a sugar crash.
Recent research has proved that during exercise carbohydrates can be absorbed concurrently in multiple channels. Consuming several carbohydrate sources will allow the endurance athlete to better absorb the fuel needed to sustain endurance activity.
it says in very rare cases fat is broken down to glucose. Its actually as we perform max effort events (wingate, 100m, 200m, 400m, a play in football, a burst in soccer) that we are ever completely burning carbs. otherwise, from rest to any of these max effort events, fat is being used as fuel. its our primary source of fuel at rest. almost no types of fiber ever provide any glucose (kcal).
Sam,
Thank you for your comment. You are absolutely correct in that we generally we burn fat or a large percentage of fat for most of our energy demands. In this statement we are talking about the need for glucose as a fuel. If an athlete were completely glycogen depleted the body would then turn fat and protein into glucose to survive.
Excellent article. Can you please explain how your 4 misconceptions about sugars apply to Type 1 diabetics? Given that we don’t have muted insulin response and our levels of insulin are dependent on dosage before, during and after long events (pump or shots), how does GI impact T1D athletes vs healthy athletes during long races? Also, can you go deeper in how consumption of different types of sugar is reflected in blood sugar levels pre and during races for T1 diabetics? Your article is very interesting but I would like to see it become relevant to people that don’t have a normal insulin response.
Thanks,
Martin,
We’ve had great success with diabetics using this exact protocol because insulin is blunted. Meaning that non-diabetic athletes also work with little or no insulin during exercise so therefore the mechanism is quite similar. Consuming sugars that are fast absorbing and readily available for use by exercise offers a predictability in the availability of glucose. The inverse being the consumption of a slow absorbing food or nutrient. When you try and consume slow absorbing nutrients you never really know when that sugar will be available for use and without the regulation of insulin this becomes unpredictable and erratic. Each diabetic should, of course, monitor all this and practice this protocol and always best under the supervision of their doctor. We do believe exercising with fast absorbing, high glycemic sugars to be an effective way for a diabetic to fuel exercise if done properly.
We are pretty cautious with diab people and high gi carb supp during wots. Typ 2 patients seems to do better but nearly all typ 1 on long races still get too acidy and can not sustain power. They are usually better with product like ucan and just training their metabolic efficiency to use more fat in higher power demands for longer. They dont perform so high output in first part of race but can sustain it signif longer without getting so acidic.
Janis,
We too use a cluster dextrin super starch as the primary carbohydrate in our EFS-PRO. Our philosophy and understanding of the data does differ from UCAN. The primary benefit of a super starch has to do with its molecular weight and therefore its osmolality. With an ultra-low osmolality, a super starch has better gastric emptying and allows athletes to consume a stronger concentration of calories. Absorption is fast and though insulin from the ingestion of super starch is low, insulin while exercising is already low and therefore should not make for a significant difference. You can see that the glycemic index studies on super starch are done at rest instead of during exercise and therefore this does not replicate well in real-life situations. Ultimately, super starch is definitely something for athletes to consider, but how exactly it works DURING exercise is debatable.
We believe doing some modified training to improve substrate utilization (fat burning) while exercise, especially for really long distance athletes, is good practice, however it’s our recommendation to use fast absorbing high glycemic carbohydrate blends for best performance.
I do agree and do not recommend superstarch for healthy long distance athletes IN RACING. It does not end well for the perf they require. I tried doing ironman austria with only ucan and working full year on being very metab efficient i still bonked 30km before end of bike leg. Ive seen people report on internet to do full IM on ucan and being sub 10hr but i either doubt it or needs very adaptable genetics to be so effective in fat oxidation. Jet, we touched diabetics and my patients do not feel good and can not do more than around 6-8hr races if have diab typ1 and use high gi carbs and most have tried it on efs pro. Each case is indiv but they mostly get very acidic if use sugars, they dont have natural insulin in easy terms and theyr sugar still goes up even under heavy loads/power and they feel very bad afterwards. The best feeling in long long races for diab1 have cam from superstarch and lots of it. Its still not enough and using it as only carb for long time still males some gastric problems. But they can finish race with much more smile and faster.
Also my PB of half marat is 1:16 done on superstarch alone before race with just two eggs. Thats offtopic and its FE so sorry for that. EFS Pro is the single best race fuel for long races and there is zero doubt about it.
Great article, thank you. Last week I had a great 70.3 using only EFS Pro and Liquid shot on the bike and Liquid shot/course water on the run – it worked perfectly. Can I/should I use those two products and course water for my first full Ironman, or would you advise adding any other product to that list (due to the extended time on course)?
Cheers,
Brad
Brad,
Yes you can absolutely use these same to products in the same manner for a full Ironman. You only need to adjust based on ambient temperatures. As it heats up you should rely more and more on EFSPRO to ensure you get all the electrolytes you need and to really push hydration. Check out our article on how to fuel in hot conditions.
There is one fact that IS even more mosunderstood than just gi alone and its timing. Athlete consuming any carb loaded foods be it efs or rice before race or workout be it long or short one significantly lowers fat oxidation and usage as energy relying body on carbs more than vice versa. Its been shown my our ironman team in tri and studies that in order for one to maximise his performance should begin carb /efs usage after warmup or 15-20 in race or 5-10 min on very high bpm like tt when insulin response is significantly lowered thus giving body best of both. Still using fat in as high % in as high bpm as possible and using carbs to keep the reserves up. Some suggest using drinks carbs hours or less before exerc bit its and old miscon.
Janis,
This is a good recommendation and based on a theory of how exercise human physiology works. There is no human data that we are aware of that fully supports this, but again in theory it may be something for athletes to try. What is tricky in Ironman racing is that the race starts with a swim that is typically 60-90 minutes. If that effort is at threshold than a substantial amount of stored glycogen could be used up. So, theories don’t always replicate well in practice. This is probably something that should be experimented with from athlete to athlete.
As an endurance cyclist and one who has used a lot of EF products I would like to pass along what I do when I am in 5-8 hr events and, like most of us, don’t have a support crew.
The hot shots are quite heavy. Taking 5-6 along for a ride occupies space as well. What I have done is that I use two 1-liter water bottles. One with EFSpro and water mixed in. The other has the EFSpro powder only.
I know that there is usually water available before I drink a liter, so when I get to a stop I simply mix in the EFSpro from my dry bottle and top off one with water. (Bars were not available when I started purchasing the products, so I don’t know them yet).
As someone who has done a fair amount of research in writing books for health, allow me to suggest that you cite and footnote facts of interest to the readers. I was curious, for example, about the decreased sensitivity during exercise to insulin, and it was important to read in a reply to a comment that this view is not uniformly held by researchers. Although not in the direction of EF viewpoint, the contrast clarifies and validates the objectivity of your writing.
A competitor has introduced a product used by SKY at the Tour and Froome, Beta Fuel, that is incorporating fructose to deliver a claimed 50% extra absorption of carbs each hour, to 90 grams.
Could you comment on this? I look forward to your articles and viewpoint, and love EF products!
Cyclelove,
How to carry your calories on a long ride is always a task and one that is very much left to individual preference. We cover HOW to fuel in hot conditions in a separate article which gives some good guidelines on what one must consider when fueling. https://firstendurance.com/fueling-strategies-hot-days/
As for your point on a citation, you are correct. Many of our articles are fully cited, some not so much. Now in human exercise physiology if we were to always state the differing theories and opinions we would have a lot of difficulty getting through a single article. There can be numerous theories, all with some backing. As a company that prides itself on research, we are careful and try and be thorough with our meta-analysis of each key topic. We were the first and still the ONLY company that has removed Vitamin C from our fuel due to the latest research. Of course, there is still research that shows benefit with the use of Vitamin C, however our analysis of the data was that the newest evidence proved this incorrect and therefore we no longer use Vitamin C in our drinks. Another example is with cramping- there are various camps that can each offer some sort of evidence. There is the new ‘its in the nerve’ stimulation using spices, there is the sodium camp, potassium camp, magnesium camp and the ‘pickle juice’ camp or the lactate camp. There is also the ‘there is no data to support anything stops cramping camp’. With this topic we rely on the physiology of human muscle contraction. We rely on the science that shows forceful muscle contraction requires all five electrolytes in order to fire properly. We try to educate our consumers on this data and propose why its the best data.
My point is that each company/researcher can follow whatever theory they believe to be correct. Most physiology principles have not been proven without a benefit of a doubt as human physiology is always changing. We saw this with vitamin C and made the change. As a company our goal is to always be at the forefront of the research and when we feel the data has shifted, we too will change our products to match that data.
As for Beta Fuel. From what we can see they added fructose to their typical glucose mixture. This is based on the evidence Dr. Jeukendrup presented for Powerbar many years ago showing a combination of glucose and fructose can be absorbed in multiple channels concurrently. Nothing new from what I can see. This does bring up a good point in that if you did a meta-analysis of carbohydrate oxidation you would find data relating to glycemic index, oxidation, osmolality and multiple channels of absorption. Beta Fuel has relied on this one theory, like Powerbar. We rely on all the data to come up with our carbohydrate mix. Different theories with different results and therefore different products.
Hi,
I’m looking to substantiate your mention in your article of:” However, during exercise our physiology is different. While at rest your insulin works efficiently to bring high circulating glucose down. While exercising, the body wants the high circulating blood glucose to be driven to the working muscles as fuel. Hence, insulin is blunted while exercising, so eating a high glycemic food does NOT result in a sugar crash like it would at rest.”
That is key to not only 1st Endurance products, but in the selection of sugar-based drinks in general.
Could you provide any current medical citations confirming same, and/or any meta studies?
I love the logic, but want to confirm the science behind that key supposition — as I will soon be running a 100 Mile Endurance Run and am seeking my core drink nutrition along the way.
Many thanks,
Eric
Eric,
Thank you for contacting First Endurance. There are some physiologists and data that contradict the concept that insulin is blunted, however we are of the opinion that this is in fact true and makes sense from a physiology standpoint. The following review explains some of the mechanisms involved. This review also outlines all the appropriate references.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2278791/
Very nice article. However there is one point on which I’m sure you misspoke. You say
“ALL nutrients, including fat or fiber, ultimately get broken down into glucose so your body can run efficiently.”
But this is certainly not the case; fat cannot be converted to glucose. It is burned via beta-oxidation in the mitochondria. I’m assuming this was a simple oversight?
Bob,
You bring up a good point and maybe something that is beyond the biochemistry that was intended for this article. There is evidence and an argument that through the ketogenic pathway some glucose can be produced via fatty acids, though the process is highly inefficient and requires one be completely depleted of glycogen. So, for all intensive purposes the article is correct but likely a bit misleading since the conversion to glucose is typically unlikely. I will therefore take this comment in stride and will offer a edit to clarify.
Thank you. Sorry to nitpick; it just jumped out at me.
So if I plan to compete in a 6 to 9 hour mountain bike race is a sports drink like Scratch with only simple sugars good? I have been using that primarily in 6 hour races and have had good results.
Skratch works well when used as designed. Which is as a light calorie drink. If you try and push more calories the simple sugars have a heavy osmolar load and would then become problematic. At 6 hours of racing you are probably at the limit of your ability to consume a ‘light’ calorie mixture that gets absorbed well. Realize that 1/2 strength EFS is very similar to a full strength Skratch drink, however it delivers even more electrolytes, amino acids and its at a lower osmolar load and price.
http://firstendurance.com/efs-vs-skratch-labs-vs-osmo-an-electrolyte-hydration-drink-comparison/
what is FE opinion on new age resistive starch products that have super low osmolality, causes no gi distress and promises very stable glucose levels.
I am an ultra triathlon participant and would like to know if there is an opinion from FE on this product.
Janis,
We are fully on board with the super starch that is now available on the market, however we urge buyers to look closely at what they are purchasing. Not all of these super starches are equal. There is only one cyclic cluster dextrin that is 100% soluble in water and that relates to the research available. Several of these products are insoluble (they gum up in water) and incorrectly stating data regarding this starch.
Our new EFSPro product uses the fully soluble cyclic dextrin as the primary carbohydrate in the formula. We further improved this drink by adding L-alanyl L-glutamine which improves the absorption of water and minerals in the gut. In addition there is 1,400mg of electrolytes per serving. http://firstendurance.com/nutrition/home/efspro.html
Thanks, very well writing article, and great information.
Keep up the great work :)
Ruunner1
Mike,
Thank you for your comment on the VESPA product. Though their explanation of the physiology associated with metabolizing fat more efficiently is correct, I have not seen the clinical studies on their claimed amino acid mix that does this. There is a niche-shift to changing your substrate utilization to utilize fat more efficiently and ultra long distance athletes can benefit by adapting to this change, but I am not aware of substrates that do this for you outside of the early research on caffeine which showed it to mobilize free fatty acids. We do touch on the subject of substrate utilization here.
http://team.firstendurance.com/page/low-carbo-training
I recently attended a tri seminar where there was a guy talking about a supplement called Vespa (vespapower.com). Vespa, in short, helps metabolizes body fat into energy rather than the limited supply of glucose in our body. Therefore during a long endurance event the amount of EFS Shot (or other gel products) can be reduced. Sounds a bit hokey to me. Can you explain this in better detail?
Chele,
Our opinion on what is optimal is no doubt going to be biased. Of course we feel that a combination of EFS drinks with EFS liquid shot is ideal for ultra running and we have had many of the best ultra runners in the country use this with so much success they are breaking course records along the way. With your race coming up this weekend, I suggest you look less at what to add to your fuel and more at what to eliminate from your plan. Stick to the mix of carbohydrates and electrolytes as your priority and don’t concern yourself with adjusting or adding amino acids or proteins at this point. Stick to the basics..carbohydrates, adequate electrolytes and adequate hydration.
Thank you! I have currently been using Melaleuca Sustain for electrolytes mixed with BCAAs and glutamine in my hydration pack, combined with Melaleuca Access shakes every 2 hours and some type of gu or gel every 40 minutes between the access shakes for carbs. Does this seem like an optimal nutrition plan for an ultra? It has worked well for me in training and marathons, and I will be running my first ultra this coming Saturday, so I probably shouldn’t make any severe alterations now, though I am always looking for continued nutritional improvement in the future, which is why I was wondering if BCAAs were adequate or whether I should additionally add in some type of protein. I have never tried any EFS products, but am interested in learning more about them.
Chele,
I’d like to think we did all this homework for you. We have 2g of BCAA/Glutamine per serving of EFS drink. Though the research is not perfectly clear because it is always hard to extrapolate clinical data to real-world situations like an Ultra run, 1-4g of free form amino acids per hour can be supported by the research. Now it is our position that these free form amino acids are beneficial, but realize that its the mix of high glycemic carbs and your electrolytes that should take precedence when mapping out your nutritional priorities.
Wow, thanks! That is exactly the info I was looking for. In fact, the difference between protein and BCAAs, which I have already been using, was going to be my next question. Next question: how do I know what would be the optimal amount of BCAAs to ingest per hour or per mile of ultrarunning?
Chele,
Protein is good to use during exercise in that it improves glycogen resynthesis and improves central fatigue (fatigue of the nervous system). The issue with protein again is that it is slow to absorb and it can cause issues in your gut. The best way to get all the benefits of protein without the downside is to consume the free form amino acids inherent in protein. These free form amino acids like glutamine and branched chain amino acids offer the same benefits, but because they are much smaller molecules they are easier to absorb while exercising. We actually covered this entire subject in a previous blog post.
http://www.firstendurance.com/2010/10/free-form-amino-acids-vs-complete-proteins/
Ok, another question. I just finished Dean Karnazes’ book, 50 Marathons in 50 Days, in which he suggests adding in protein, such as in Accelerade, in a 1:4 ratio with carbs, for improved endurance and muscle retention/recovery. Can you speak to that subject?
Bettina,
If you are referring to adjusting substrate utilization, or what we call Low Cho Training, then we address it here. This article explains the concept and shows athletes how to do it right. http://team.firstendurance.com/page/low-carbo-training
In a nutshell, it can be a nice tool to adapt an athletes ability to burn fat more efficiently but it has to be done right or the athlete will suffer consequences of poor recovery and poor energy levels.
Great explanation!
I have a question…but I don’t know if you want to get into that topic in this blog.
What do you think about the high fat, no carbohydrates diets that many athletes are adopting now? I’m very skeptical!
Bettina
Dr. Jeukendrup through several studies looked at the absorption rate of different carbohydrates. He also looked at what happens when combining carbohydrates. When combining carbohydrate sources the absorption rates, or more specifically the oxidation rates increased, meaning carbohydrates were able to be absorbed at a higher rate. Dr. Jeukendrup theorized that this happens because different carbohydrates can get absorbed concurrently in different areas of the digestive system which effectively allows you to absorb more at any one time. The take home message is ‘mixing carbohydrate sources increases the quantity that can be absorbed over any single source’.
Could you expand a bit on this paragraph?
‘Resent research has proved that during exercise carbohydrates can be absorbed concurrently in multiple channels. Consuming several carbohydrate sources will allow the endurance athlete to better absorb the fuel needed to sustain endurance activity.’
What is meant by ‘multiple channels’?
Chele,
I’ve used some First Endurance Ultragen for during workouts or races over 8 hrs long.
My athletes use it too and it works really well. Of course I recommend starting with small amounts or maybe a little diluted.
First Endurance…do you have a comment on this…does it make sense? It has worked well so far!
Bettina
Bettina and Chele,
Yes, many have used a serving or two of Ultragen in Ultra runs with great success. Some use the EFS bar (which will be back in stock again this Spring) also with great success. I did try to imply in the article that the recommendation is to consume ‘primarily’ fast absorbing nutrients to assure your muscles are getting a steady supply of fuel. Every so often consuming a solid food or snack that is not so fast to absorb can be OK, but do so sparingly and spread it out so its not all coming at once.
Chele,
When running all day long consuming straight carbohydrates can no doubt cause taste fatigue. Some also claim that they don’t like the feel of an empty stomach all day. Some even say just a bit of solid food helps ‘settle’ their stomach. My recommendation is to offer a bit of solid food, or protein in small amounts dispersed throughout the day. Make sure to follow the food with ample water and if at all possible do so in sections where the effort is on the lower end. This allows for more blood to the stomach to help digest the food. Taking small amounts with water also assures you don’t get backed up. I would not be too concerned with ratio’s, but do recommend you stick to foods or snacks that you typically eat so your body is ‘used’ to this substance.
OK. Now we are starting to talk the same language. I can look up the “generic items” on the table and get a feel for which would be rated higher. Not an exact science but in the ball park for starters. Also helps to identify some items that might be good for drop bags (other than First Endurance products of course). May get back to you once I have a chance to digest this list. Thanks, Mike
Like I said to begin with, “I am not a nutrition expert”. I cannot tell a glycemic from a fat from a carbohydrate. I eat, I run, I bonk (or not)! I have no more of a clue what to grab off the table now than I did before. I’m still confused!!!! As an expert in nutrition, it would be great if you could communicate to the average runner in terms we can understand by associating actual foods by name or brand (or snacks on the table in many cases) with what you are trying to explain. Your expertise would be much more useful if related to real world avarage runners who want to know “What to Eat”. BTW – Oatmeal is not on the table, but the other items I listed are. It’s just a matter dumming down to the avarage runner in our terms, not yours.
Michael,
I understand what you are saying. The GI of a food or snack can differ dramatically based on brand alone, so its difficult for me to comment on ‘potato chips’ or ‘various fruits’. Please refer to this list using the scale on the right ‘glucose scale’. Scroll down. Stick to the higher numbers while exercising and for recovery and lower numbers to stabilize blood sugar during the day.
http://www.mendosa.com/gilistold.htm
Great article! I have long thought that a food’s GI was a more pertinent matter than is commonly discussed, and I appreciate the information. My concern is, when I am running all day long, I get tired of just carbs and my body craves some food with more substance, such as protein. What is the best way to integrate protein into your nutrition plan for an ultra, and what is the optimal amount or ratio to be ingesting for continued endurance in very long runs?
Michael,
As I stated in the article many foods have a glycemic index which can be looked up by simply googling glycemic index scale. Its not as easy as guessing its high. For example instant oat meal is high glycemic whereas slow cooked oat meal is relatively low glycemic. So the only way to tell is to look things up. Do know that anytime you add protein, fat, fiber to a food you have effectively lowered its glycemic index, so typically ‘sugary’ snacks are higher GI than non-sugary snack but then again this is not always true. SO from the foods you listed M& M’s without nuts are higher glycemic than M& M’s with nuts, though both have some milk fat that will slow its digestion. Heidi does offer a great recommendation to have some EFS drinks or liquid shot on hand. As I stated in the article it is no practical or always feasible to always consume high glycemic foods or EFS for that matter, but if you can focus the majority of your calories this way you should find greater success. One tried and true food that tends to work well is Coke..high glycemic and many athletes do well drinking this on the latter parts of their long races.
Another way to look at it is, focus on limiting fat, protein and fiber…what remains is various sources of carbohydrates. Sticking true to my last footnote, mixing carbohydrate sources does work well because they can get absorbed in multiple channels.
hope this helps.
@Michael-Hilarious only by virtue of being so viscerally true. I don’t mean literally hilarious. I fight the same issues you do which is why your question is so good.
Heidi – Not Hilarious! Most runners do not have support crews 100’s of miles from home and very few of the aid station personnel are nutrition experts (just everyday volunteers). They refill your water and keep the M&M’s full. As you know, drop bags are often limited. Yes, one can stock up on First Endurance products in a drop bag, but without doing a commericial for First Endurance, what are the best items “on the aid station table” to help get one through a race?
@Michael-Hilarious, dude! But what a great question. If you have support folks, you can stash First Endurance products in musette bags and leave them. If you don’t have your own support crew, most endurance races have support crews that will work with you.
OK, I’m an endurance runner but not a nutrition expert. Help me translate this into real foods at the aid stations. There are cookies, gummy bears, PB&J sandwiches, M&M’s, various fruits, potato chips, cheezits, coke, redbull, etc., etc… What does one eat to get the most benefit to the body, and to the next aid station while keeping the stomach happy along the way? Also, what is good to place in the drop bags that will not spoil over a 30-36 hour 100 miler?
Great article – very informative. Thanks. But I have one question. I hear the phrase “empty calories” sometimes and you use it above. How can a calorie be empty? If it’s a calorie, then you can burn it for energy, correct? Or it gets stored as fat and you can burn it later. So, what does it mean to be an “empty calorie”?
Pure brilliance here. You chose your words carefully, providing a lucid explanation with scientific evidence. Your products work flawlessly and you have the data to back up the success. As someone who is both an endurance mountain bike racer and former research scientist, I appreciate your products on more than one level.
BIll,
Great question about the empty calories. What we mean here is empty of ‘other beneficial nutrients’. IE the sugar from a coke has no nutrient value except the 4 calories per gram. The sugar from an Orange is packed with healthful micro-nutrients like antioxidants, vitamin C and such and also 4 calories per gram. I probably could have explained this a bit better in the article.
I’ve switched to EFS after having a horrible experience at the Leadville 100 while using one of your competitors endurance drinks. I love the taste and drink more of it, but am concerned about the amount of calories per serving. Is it enough? I hope to test it out on a 100 mile ride this spring. I’m 44, 5’11” and weigh 160 lbs. I’m in excellent shape. I’m concerned I won’t receive enough calories/carbs from a single serving per hour. Your comment will be greatly appreciated.
Thank you,
Bill
This was a great article. I’m going to save it so I don’t forget.
Any chance you or any members of the First Endurance team will be speaking in SLC anytime in the near future? It would be great to have an evening of hearing more about this sort of thing.
Thank you for the informative article.It has cleared a few things up.
Great article ! What still amazes me is that most brands still insist on including large amounts of fructose in their products. If you are looking for GI issues during a race, look no further than fructose, it really is the devil of sugars. Perhaps one day the likes of Powerbar will realise that a combination of maltodextrin, dextrose and sucrose is far more effective ?
It would be great to see companies at some point, including FE, using maltodextrin from non-GMO corn.
Hi First Endurance,
I give a monthly nutrition clinic to my athletes, so they learn this from the beginning. What I’ve noticed is that way too many athletes read some article and adopt very extreme nutrition habits, without understanding the concepts of what they are following. That is sometimes scary :-)
Thanks Bettina.
It took dozens of nutrition talks and consultations with a varied athletes that I came to realize how widely misunderstood these carbohydrate concepts are. Do you find the same thing with your athletes?
Great article. It is nice to see that we are on the same page.I will post it in the racelab page to reinforce what I have been telling my athletes :-)
I hope things are going well for you and the company.
Best regards,
Bettina (racelab)