In this article, we use so-called affiliate links. With every purchase through these links, we receive a commission from the merchant. All relevant referral links are marked with . Learn more.
If the tour lasts three, four or even more hours, a cyclist burns thousands of calories. There are many ways to replenish the energy consumed. However, not all of them are equally suitable for high levels of exertion. Carbohydrates are the fuel that best keep the body going during anaerobic endurance performances. The cellular power stations in the muscles then require large quantities of these macronutrients. While amateur cyclists can consume around one gram of carbohydrates per kilo of body weight in one hour of riding, trained competitive athletes can consume up to 120 grams in the same time. To avoid digestive problems, cyclists should have practised consuming these quantities well before they start a marathon race. Incidentally, it is assumed that the best athletes can store up to 600 grams of carbohydrates in their bodies. However, they also burn around 100 grams per hour of cycling. We have taken a detailed look at the six most common sources of carbohydrates for cyclists.
Energy bar
With a weight of 50 grams, a Energy bar in about 60 grams of carbohydrates. With chocolate icing and an oatmeal base, fat and fibre ensure that the energy enters the bloodstream a little later. If you only use bars, you risk an additional stressful rollercoaster ride for your blood sugar levels. Professionals therefore tend to use solid energy sources in the early stages of the race and then switch to liquid form.
Gel
30 grams of a Gels can provide around 20 grams of carbohydrates. Whether passion fruit or espresso: flavour and handling are not everyone's cup of tea and should be tested during training. Even the most advanced gel is useless in a jersey pocket. Gels are always easier to swallow than a bar. Ideal for the final push to the finish.
Banana
The banana is known as "nature's cheap energy bar" and is easy to swallow even under load. A medium-sized banana weighing 115 grams contains around 27 grams of carbohydrates. Its various types of sugar provide a steady supply of energy for a long time but are not as intense as bars or gels. Potassium and magnesium help the muscles to work. Three quarters of a banana consists of water.
Cheese bread
This picnic classic is a favourite snack on tour. Depending on the bread and topping, there are 15 to 35 grams of carbohydrates per 100 grams of cheese bread. The energy from white bread is quickly available, but also quickly used up. Cheese and butter contain a lot of fat, delay the absorption of carbohydrates and are not recommended during high exertion. But: Good flavour can also have a performance-enhancing effect.
Liquid
Cyclists should top up with around 500 millilitres of fluid in small sips every hour, and significantly more in hot weather. A pinch of table salt can compensate for the loss of minerals when sweating. Other electrolytes for maintaining nerve and muscle function can also be added in the form of coated tablets. The fewer dissolved sugar particles, the less likely digestive problems are. That's why you should opt for hypotonic or isotonic drinks.
Drink additives
No naturally grown food is sufficient to keep the energy metabolism of a professional cyclist going. The easiest way to consume 100 grams of carbohydrates or more per hour is via drink supplements. The ideal ratio of fructose and glucose is two to one. Those who cannot tolerate this combination should use maltodextrin. Also included to replace minerals that have been sweated out: Electrolytes.
Jan Timmermann
Editor
