It is important to find your individualized nutrition and hydration plan that considers how long the ride will be, effort level, heat and tolerances. Some people have lower tolerances to the high carbohydrate concentration in gelвЂ™s and guвЂ™s.

Slowing down, drinking more water and eating half a banana (instead of a gel) will often save a ride. If you feel this way in a middle of a long race make sure to dilute the high concentration of carbs with water and eat less frequently. This happens quite frequently, do you ever get that nauseous feeling or have gastrointestinal problems? It is likely a result of eating too many carbs. One important consideration is if you are eating powerbars or gels, then wash them down with water (not sports drink) so they are easier to digest. Set a timer for every 15 minutes to eat and drink. Eating and drinking steadily is much better than stuffing your face all at once. You may not feel hungry or thirsty, but by the time you do it is already too late. Start eating and drinking within the first half an hour of your ride. For better hydration guidelines read this post. Be careful not to drink more than 1.5L/hr though as most people are only able to process between one and one and a half litres of water per hour. I often add half a banana (12g of carbs вЂ“ 50 calories) and more sports drink to get up to 80g of carbs per hour. Remember that this is an absolute minimum at moderate intensity. If it heats up you will need to drink more. So What EXACTLY Should I Eat and Drink Every Hour?ДЄim to drink a minimum of one bottle of sports drink (500 ml вЂ“ 32g of carbs вЂ“ 130 calories) half a bottle of water 250 ml, and eat one gel (30g of carbs вЂ“ 100 calories) every hour on the bike. When you combine two different carbs, studies show that you are able to absorb as much as 90g of carbohydrates an hour. glucose) then you are able to absorb a maximum of 60g of carbohydrates an hour. If you have one single source of carbohydrate (e.g. Truthfully, the better question is how much carbohydrates can I process? The answer depends on factors listed above, (and has little to do with how many calories you burn per hour) but it is anywhere from 45g to 80g of carbs per hour. Info from: First Endurance How Much Should I Eat On A long Bike Ride? Heat: As temperatures rise your body is not able to digest or absorb as much carbohydrates вЂ“ even though your body requires more. вЂ“Д®ffort Level: At increased intensities the blood required to convert carbohydrates to glucose has moved from your digestion to your legs resulting in a less efficient conversion process. Glucose, sucrose and maltodextrin are absorbed more quickly than fructose, galactose and amylose. sucrose and fructose), you are able to absorb more than when you consume a single source (e.g.

By selecting a product with more than one source (e.g. However, the upper limit is increased if there are multiple sources of carbohydrate consumed. There is good physiological data to support an upper limit in our ability to breakdown carbohydrate during exercise. Individual carbohydrate sources have different transport mechanisms in the gastrointestinal tract which allow for different rates of absorption. Multiple carbohydrates:В The ability to digest and utilize carbohydrate is dependent on the amount and types of carbohydrate consumed. Proteins and fats can be broken down in to glucose as well however, the process is long and inefficient. Most of us already know the answer to this, it is carbohydrates, but why? Carbohydrates can be broken down quickly and efficiently into glucose, which is then used as energy. Bonking is no fun for anyone but I did it on a regular basis, it was just a given, 3-4 hours on a bike was my limit! That was until I learned what to eat on a long bike ride. When I first started endurance rides I had no clue what I was supposed to do, I ate when I was hungry and drank when I was thirsty, which inevitably was too late. Interestingly, most people really focus on a training plan and often forget how important a nutrition plan actually is.

What to eat for 10 mile mtb ride