Bikerumor reader Peter Koch found inspiration in the video above, which lovingly shows Team Sky’s rice cake fuel in the warm, fuzzy glow that only Rapha pulls off. His parody, embedded after the break, was shot with SF Composite High School mountain bike team riders and is pure awesome.
Posts in the category Nutrition
While the brand name may not conjure up images of delicious food, Bearded Brothers’ raw, 100% natural and vegan friendly bars are, in fact, quite delicious.
They’re made from real, whole foods like dates, almonds and other nuts, dried peaches, coconut, cocoa, chia seeds, cinnamon and more, most being organic. The texture’s lightly moist, and satisfyingly hefty such that you need to give it a few noshes before swallowing, but not so thick or dry it needs immediate chasing with water. You can let the flavor linger a bit and enjoy.
Four flavors -Blueberry Vanilla, Ginger Peach, Maca Chocolate and Coconut Mango- are made in small batches in Austin, TX, using raw, vegan, 100% natural ingredients that are free of gluten and soy. Each 20z bar packs roughly 240 calories. Check below for ingredients lists and mini review…
It seems I hit a nerve with my last post on “Why No Gels”. There is a nuance to be highlighted with regards to performance nutrition: the separation of fatigue due to a drop in blood volume and fatigue due to a lack of carbohydrate. This Part 2 will focus on the basic physiology to give insight on Part 1 (as well as some solutions!)
Open any exercise physiology textbook and the first factor of fatigue is a drop in blood volume, with the second factor of fatigue decreased carbohydrate availability. Why? Simplistically, you can rectify low circulating carbohydrate pretty effectively by eating something and feeling the effects within minutes. A drop in blood volume is more complex, and it takes hours to rectify (as it involves the kidney regulatory hormones aldosterone and arginine vasopressin).
Blood volume is the red cells and plasma in circulation. When discussing exercise and fluid shifts, the term “plasma volume” is often used, as this refers to the watery component of blood. With the onset of exercise, there is a shift of blood flow to supply the working muscles and to the skin, to divert the increased heat produced (from muscular contraction). With the increased demand for blood to the muscles and skin, there is hypoperfusion of other organs, including hypoperfusion of the GI system.
As exercise continues and plasma volume is lost through sweating, breathing, and gastrointestinal water usage, available circulating blood diminishes (there is less overall water in the blood, thus it is “thicker”). An endurance athlete will feel the drop in blood volume as “muscle fatigue”. As the viscosity of blood increases, the competition between the skin and muscles becomes fiercer; with the skin winning over muscle perfusion. Heat is a large threat to the body, the actual window of survival core temperature perturbation is quite narrow: 37-39.5°C (98.6-103.1ºF – Athletes often push themselves to a core temperature of 40°C before true adverse effects of heat stress are seen.). As heat storage of the body increases and more blood is shunted to the skin, there is less blood for muscle metabolism- nature’s purpose: shut down the threat. By this, I mean, less blood for muscle metabolism means fewer contractions, thus less heat produced (the temperate of the muscle itself contributes to fatigue as well by denaturing the contractile proteins). This is muscle fatigue – a drop in power. In a traditional mentality, this is when an athlete will typically reach for a gel or other quick hit of carbohydrate, thinking they are low in carbohydrate; but it is water deficit of the blood that forces the fatigue.
If you’re a believer in gels for your athletic performance, Honey Stinger has some new options for you – especially if it’s caffeine you crave. Starting with their organic tapioca syrup and organic honey base, the new Strawberry Kiwi and reformulated Chocolate gels offer the same electrolytes and natural flavors of their other gels, just with a little boost. Harnessing the natural power of green tea extract, each gel pack manages to carry 32mg of caffeine which should be plenty to keep you going.
Honey Stinger received a small shipment of the new gels, but they’re expected to go fast, with 24 gels retailing for $33.36 on their web store. However, more gels are on the way along with a brand new waffle flavor…
Editor’s Note: Last month’s Physiology & Nutrition post, OSMO co-founder Stacy Sims’ regular column, discussed why she thinks gels are a poor choice for fueling endurance athletes. It’s a good read and generated a lot of comments and questions. It also piqued the interest of several brands known for their gels, one of which sent a rebuttal. As did one of the Peaks Coaching coaches, which serves as their column for this month. Both responses are posted below unedited, as was Sims’ post.
As an introduction and a little background, we’ve interviewed Sims when OSMO launched. We’ve also interviewed Allen Lim when he launched Skratch and asked similar questions. Then, in preparation for last year’s TSEpic, I interviewed Sims again about food choices. That post has a primer about why solids work when gels may not, which was one of the common questions in the comments. And Sims has already prepared Part 2 of “Why No Gels” which expands on that. Look for it this Friday. In the meantime, here are a few counterpoints to the original.
My name is Magda Boulet. I have been a pro athlete since 1997, training and competing with GU product for 17 years now. As the VP of Innovation and R&D at GU Energy Labs, I work closely with athletes of all walks of life who train and compete with gels every day at the highest competitive level. Understanding fueling strategies is essential to my long lasting success as an Olympic distance runner.
As an athlete, a scientist, and a consumer, I am passionate about formulating products and delivering research that are supported by experts in the scientific community and validated by athletes in the field. Having said this, I was disappointed to read the recently published article on “Why Not Gels?” in which the author misrepresented scientific facts and concluded that gels are “the most detrimental fuel sources for performance.”
Hot on the heels of last years popular Salted Caramel Gel, the new Chocolate Peanut Butter Gel flavor packs the soul of Reese’s Peanut Butter candy in a performance boosting package – complete with 125 mg of sodium, 60 mg of Potassium, and electrolytes.
In addition to giving you a boost, a part of each sale goes towards funding important charities like the Challenged Athletes Foundation.
CarboRocket’s Rehab brings a rapid fire recovery formula in two versions, one with Whey and the other a vegan-friendly Pea Protein.
The Chocolate Coconut (whey), shown, is absolutely delicious and a welcome blend of flavors compared to standard chocolate. The coconut flavor comes from dried coconut water and is subtle but refreshing. The recovery part comes from 15g protein (14g for the Pea Protein’s Cappuccino flavor) and 40g of glucose per serving, plus 5g glutamine and 4g BCAA’s. By using straight glucose, the formula moves through your tummy quickly and causes the insulin response you want to drive the nutrients into your muscles. They’re all natural, gluten free and mixes very easily. And the chocolate coconut flavor is really, really tasty…one of my new favorites. Retail is $44 for a 16-serving canister.
When we look at some of the biggest issues endurance athletes face, the balance between nutrition and fluid intake to successfully fuel his or her activity without suffering GI distress and delay fatigue rate right up there with proper training and staying injury-free. Different types of upper and lower GI symptoms occur in ~45-50% of endurance athletes. The symptoms may be related to more than one causal factor. The physiology is complex, so the fuel (carbohydrate choices primarily) and fluid you put into your system may compound the problem(s).
The Physiology: When exercise is intense or when dehydration causes hypovolemia (decreased blood volume), exercise induces changes in blood flow by the virtue of shunting blood from the gut to the working muscles. This blood shunt effectively causes a bit of hypoxia to the GI tract and increases neural activity of the submucosa of the gut (the connective tissue). This change to the GI tract increases the secretion of certain hormones and decreases absorption through the intestinal cells. This combination induces diarrhea, intestinal cramping, delayed gastric emptying (extra pressure in the stomach-“slosh” factor), and some bleeding of the stomach and colon may result (which is why some individuals experience blood in the urine and stool). The common use of anti-inflammatory drugs (NSAIDs, aspirin) aggravate the bleeding and interferes with fluid balance at the level of the kidneys (perpetuating the dehydration issue). Anxiety tends to induce lower GI symptoms and of additional interest, there tends to be a sex difference in symptoms as well. Women have a 5 time increased risk of diarrhea, intestinal cramping, and side aches as compared to men; men tend to have greater risks of vomiting and nausea. Most of this increased lower GI symptom risk is attributed to the fluctuation of estrogen and progesterone, with a greater incidence of lower GI issues during the 5-7 days preceding menstruation (aka the high hormone phase of the menstrual cycle). But the ingestion of fructose also contributes to women’s GI distress and dehydration.
With energy gels being one of the preferred sources of calorie-dense-easy-to-put-in-the-pocket- fuel-sources, I thought I’d spend some time explaining why these are one of the most detrimental fuel sources for performance…
There are a lot of people touting the benefits of coconut water. The fact that it’s purely isotonic, high in potassium and minerals, and low in sugar and carbohydrates leads to claims that it is superior to an energy drink, and better for rehydrating yourself after a long ride. Whether you’re drinking it for the hydration benefits, or because you just like the taste you know that coconut water can be very expensive and also hard to transport. These are all reasons why Coco Hydro has created a dehydrated coconut water powder that can be used to mix up your favorite beverage anywhere.
Owned by Big Tree Farms, Coco Hydro is created by dehydrating the coconut water at the source in Indonesia which means they aren’t shipping water around the world. Using an enzymatic spray dry process, the nutrients are extracted and then mixed with sea salt for the sport version or natrual extracts for flavors and colors for the other versions. Launched in 2011, Coco Hydro is available in single servings, 25 serving bags, or 30 serving tubs for the Sport version (which has more electrolytes). Original will be the flavor of choice for those who love plain coconut water (which was quite good I must say), while lemon-lime, pineapple, and pomegranate raspberry add flavor for those wanting a little more. Ranging from $1.59 for a single serving to $24.99 for the 30 serving Sport tub, Coco Hydro claims their product is about half priced compared to competing Coconut water.