Supplements - the edge for endurance?
About this page
Energy supplements vs the good old jam sandwich
Are fancy energy supplements better than bananas? Our dietician Lisa Sutherland investigates how they work and whether they're worth the money.
Many riders are concerned about their ability to maintain energy levels during longer rides. The use of energy supplements to sustain performance during training and competition is commonplace, not only for elite road cyclists, but for recreational riders too. Do any of these supplements really improve endurance performance and help you go the distance? Or should you just stick to your favourite jam sandwich?
Carbs are the key
For long duration rides, adequate carbohydrate intake before and during training and competition is essential for optimal energy levels.
The common types of energy supplements are:
- carbohydrate gels
- carbohydrate/electrolyte drinks (6-8% carbohydrate)
- carbohydrate/protein bars
- carbohydrate recovery supplement drinks (more than 10% carbohydrate).
These supplements all provide a readily absorbed form of carbohydrates. Gels and bars are highly concentrated in carbohydrates and are a good choice for those who prefer to eat minimally when on the bike.
Sports drinks are a great choice as they provide carbohydrate as well as fluid and electrolytes to help maintain hydration.
Carbohydrate bars and drinks are often chosen as a convenient recovery food. Some specially formulated high-carbohydrate recovery supplements are best for after exercise, but are too concentrated for during a ride (sports drinks are best while on the bike).
Do I need energy supplements?
The greatest benefit of supplements is convenience. Gels, bars and drinks are compact, easy to carry on the bike and easy to consume. This does not mean that supplements are necessarily better than food sources of carbohydrate, such as a jam sandwich or banana.
For longer rides (more than 1.5 hours), carbohydrate should be consumed at a rate of 30-50g per hour, depending on intensity. If you are doing a leisurely social ride, you may not need quite this much, while elite road cyclists may need more than this. Whatever you choose to consume, it must be convenient and well-tolerated to avoid tummy upset.
Examples of foods that contain 25-30g carbohydrate:
- bread, 2 thin slices
- pita bread, 1 small piece or half a large piece
- pikelets, 3
- fruit scone, 1 small
- banana, 1 medium
- breakfast bar, 1
- jelly lollies, 30g
- plain sweet biscuits, 4
- sports drink, 350ml
- carbohydrate gel, 1
How do I use energy supplements?
Starting a long ride with adequate carbohydrate stores is essential - dig into a meal of pasta, rice, bread, noodles or cereal a few hours before you set off. Carbohydrate supplements or food should then be used throughout the ride to maintain blood sugar levels. Topping up your carbohydrates early in the ride, before you start to feel tired, is best.
What about protein?
Protein intake becomes important in longer rides of more than 3-4 hours, where there may be significant muscle damage. Stopping for a snack with protein (such as a chicken and salad roll or a milk drink) is ideal, but if a break is not on the agenda, a protein bar can be a good option.
Portable protein foods that are non-perishable are limited to things like nuts, seeds and dried beef. Protein bars can be extremely useful, perhaps one every 2 or 3 hours in addition to carbohydrate snacks. Remember to drink plenty of fluid with these bars, as they may cause stomach upset in some people.
A final word
Energy supplements are a convenient and effective option for fuelling your body during longer rides, however food options are equally as good. It really depends on personal preferences, ease of use and budget!
Whatever you do, make sure you practise using food and supplements in training rather than trying things for the first time on race day.
Lisa Sutherland is a sports dietitian and fitness consultant who works for the Hawthorn Football Club and the Victorian Institute of Sport. Visit her website at www.lisasutherland.com.