tag:blogger.com,1999:blog-6128519044997219527.post7751186013364960978..comments2023-08-15T02:08:40.358-07:00Comments on Cycling Performance Tips: Nutrition. No fuel = No performance. Carbohydrates are the key!Unknownnoreply@blogger.comBlogger3125tag:blogger.com,1999:blog-6128519044997219527.post-57406362313612515492013-02-05T23:37:21.089-08:002013-02-05T23:37:21.089-08:00Lactase is the enzyme that digests lactose. Virtua...Lactase is the enzyme that digests lactose. Virtually all humans make lactase at birth so that they can digest the lactose in breastmilk. Starting at about three, the age of normal weaning, humans, like almost every other mammal, naturally stop producing lactase. It's just not needed. <a href="http://www.drinkminx.co.nz" rel="nofollow">increase sex drive</a><br />Anonymoushttps://www.blogger.com/profile/09988824537426226265noreply@blogger.comtag:blogger.com,1999:blog-6128519044997219527.post-88814750225815082632010-04-20T23:11:14.638-07:002010-04-20T23:11:14.638-07:00If you are putting Coke in a water bottle, it will...If you are putting Coke in a water bottle, it will not remain fizzy for long. If you are using Coke for glucose replacement while riding, the extra fiz (and its stomach bloat effect) are to be avoided. After the ride? It is a personal choice as to fiz versus non fiz drinks.<br /><br />The use of gels, coke, and other replacement liquids and snakcs remains a personal choice without any hard facts to back up the marketing hype often encountered.<br /><br />For many years it was believed that a 2.5% concentration (of glucose or glucose polymer molecules) was the maximum tolerated without leading to delayed gastric emptying and subsequent nausea. However a recent study, in cyclists, demonstrated normal gastric emptying with 6 to 8% solutions, and nausea occurred only when concentrations were pushed above 11%. In extreme events, such as the Tour de France for example, competitors have used up to 20% carbohydrate solutions at a rate of 2 to 4 quarts an hour for long periods of time without negative gastric effects. The same is true of competitive cross country skiiers.<br /><br />The old standbys - apple juice and cola drinks - have a sugar concentration of around 10%. Although glucose polymer sports drinks can provide more Calories per quart of fluid being ingested (concentration being equal), studies have failed to demonstrate a performance advantage of complex carbohydrate drinks over the simple sugar drinks alone (assuming the same total Calories were ingested). The advantage of the polymers is the absence of a sweet taste and nauseating properties of high concentration glucose drinks, which can be a barrier to maintaining an adequate fluid intake.<br /><br />Is there a "better" sugar to use? A recent study looked specifically at absorption rates of sugars in the small intestine. It failed to substantiate any difference in absorption rates of simple glucose versus a complex carbohydrate - assuming a normal intestinal tract. A second study looked one step further along the absorption process by studying blood sugar levels (all complex carbs are broken down in the small intestine BEFORE being absorbed) to see if perhaps a difference could be demonstrated. Again, blood glucose levels were the same (both in terms of blood sugar levels and timing) with simple glucose and complex carbohysrates.<br /><br />So what is the answer?? Perception of improvement, whether placebo or unproven fact, should not be ignored. However, the scientific literature offers no credible rationale to differntiate the benefits of the glucose from Coke versus a complex carbohydrate in the commercial product sold by ***. <br /><br />Do you take in equal amounts of carbohydrates per 15 minute interval when you use cola drinks with simple glucose versus complex carbs? Gels are easier to use, and less sweet per Calorie consumed. <br /><br />Bottom line: The use of gels, coke, and other energy snacks remains a personal choice.<br /><br />Dick RafothCycling Performance Tipshttps://www.blogger.com/profile/02329185872286030016noreply@blogger.comtag:blogger.com,1999:blog-6128519044997219527.post-49710297447231125002010-04-19T19:06:12.408-07:002010-04-19T19:06:12.408-07:00Coke? Like Coke with all that sugar and fizzy stuf...Coke? Like Coke with all that sugar and fizzy stuff....I think it may make me hurl.<br /><br />Cheetos, now that is some good replacement and popcorn!J&Lhttps://www.blogger.com/profile/01647260964148687932noreply@blogger.com