Increasing Carb Intake & Gut Issues (what you're getting wrong)
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- Опубліковано 28 чер 2024
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Have you been having gut issues while riding or in events? There is nothing worse than having gut issues happen on race day as you can see all your hard work disappear up the road. Elite Sports Dietitian Steph Cronin gives as the best advice to ensure your gut is trained and ready for your next race/event day!
#cycling #roadcycling #training #dietitian
that water ratio for carb absorption seems so obvious but something I've never payed much attention to. Makes so much sense now.
Never met a Carb that caused my gut an issue. It’s been overtrained. 😂
True story 😂
Same same 😂😂
Was going to say, people need to practice casually eating a whole bunch of candy while sitting on the couch. Tell your wife it's necessary training for a big race.
Thanks for sharing. The main reason GI issues might happen more often when it’s hot and/or humid is increased skin temperature and therefore reduced blood flow available for the gut to digest the carbs.
You can help reduce skin temperature by throwing additional water on yourself from bottles or fuel stations etc, and getting yourself heat acclimated/acclimatised. And also just training the gut with carbs in the heat will help as well.
Also some people are more sensitive to things like fructose etc
When I ride on Zwift here in Malaysia I have alot of stomach bloating when doing hard sessions despite drinking water.
The only carb my gut can’t tolerate are those super sour candy rolls.
Kimchi, Activia, or Yakult has made gut biome stable.
👏 very good 👍
If I've binge on carbs regularly throughout my life, does my stomach still need to "trained" to consume carbs?
My diet is pretty high carb anyway.
I haven't experienced GI issues during rides, but it seems like the next day or so after a carb heavy ride I detect some changes. Any tips around that? Also, are probiotics a factor, as it seems like gut training may have something to do with flora composition.
Hi, what about people mixing in a single 500 ml bottle everything? Like 1 scoop of hydration and 1 scoop of carbohydrates?
Or like adding a complete Maurten satchet to a previously prepared electrolyte bottle?
For me the only thing causing discomfort is maltodextrin.
I mix about 30g of maltodextrine w/ 8oz of fruit juice about 10 to 15 min prior to exercise. There were a few times, early on, that I had some gut discomfort, but my body seems to have adjusted to it. That calculates to 56g of carbs and 220 calories with pretty fast absorbtion.
@@edprotas4148 I have a guess that this may depends on the manufacturer/production type of maltodextrine. Maybe I should try some other brand. Because the one I've tried (some local factory stuff) feels bad even in small amounts added to the mixture. Which one did you try?
Sucrose, fructose and glucose are all ph neutral. It is the caffeine, pain killers, preservatives, acids etc that cause the gut issues IME.
I coach WT riders on weight loss nutrition. Table sugar is the most tolerated by all humans.
Pro4mance products detail on their labels how to train the gut
Never, ever try anything “new” on the day of a race like those cool new gels they’re handing out. Even one could wreck your day
Or find out the brand and go buy some
Try them on another day, preferably a recovery day.
All good & been pretty standard for decades now. True values/ratios have changed & gone up & gut ability to tolerate etc etc etc ....All Good ....But has anyone done studies for endurance athletes that have fueled like this for decades? I wish someone would do a study & report back to us the long term effects. Sure these fuels work & are many times very high sugars of one type or another...We all assume it is used quickly so that is that & all good..But again when the athletes reach their 50's -60's etc how are their arteries? How are their hearts? Liver? Kidneys? fatty liver, insulin resistance ? Diabetes? Is anyone looking at these athletes long term? Seems so many older endurance athletes turning up almost accidentally (because most feel fine) but because they tested with say a Calcium Heart Scan/Score they find surprisingly bad results. Or so many develop arrhythmia...From there many test & find other problems even CAD etc yet they seem like pictures of health....Some say well endurance athletes break down the heart muscle often so show inflammation high calcium scores etc....BUT... it would be nice to know whether or not anyone is actually looking at long term effects Of these fuels on the athletes arteries.
As an oldschool cyclist from the 80’s and 90’ and early 2000 where we overdosed on carbs I’ve made the switch to burning fat , none of that upset tummy syndrome. No more need for expensive gells and sport drinks. The latest research on glycogen is that the body sees it as a toxin and that’s why it dumps it in the muscle to get used up quickly . Insulin is always trying to keep your glucose levels down.
So what do you eat drink on long rides? (4-6 hours)
@@AdamJStoryDC so as an example I did a 65 k mtb ride recently , about 4 hours I had one low carb protein bar and just water, that was in a hot Queensland summer . I don’t do 6 hour rides don’t need to, I ride track , cyclocross , mtb and a bit of road . Here is the thing , when your body becomes fat adapted you just don’t feel hungry on a ride as it’s drawing the energy from your fat reserves which has a lot more calories than glycogen . But if you had to eat in a ride I guess it would be rye cruskets and peanut butter or macadamias maybe some Mct oil in a gell bottle.
@@jasoreed Amazing as per most people don't do that. Good job
@@jasoreed yep, I'm the same, I've never carried tons of food with me, when I started cycling if I ran out of energy I'd just force myself to complete the ride with no energy, it's really the only option to get home and then next time I do the same ride my body seems to have adapted and now I don't run out of energy. I've also always only ever carried 1 bottle no matter what distance or what temperature, other cyclists I ride with think I'm mad yet I can do 4 hour rides at 200w 3.4w/kg in the summer with 500ml of water and an energy gel with no issues.
What did you do and how long did it take to become adapted. This sounds like a solution to my gut problems.
Yeah great idea Steph, loading up on fructose from sugars, fructose that drives fatty liver, insulin resistance and the metabolic syndrome.. .
Fructose would only do this if you were sedentary or if your muscle glycogen stores were adequately met. This would need to be done, over the course of years…She also suggest in other videos co-ingestion of carbohydrate sources Ex. Fructose co‐ingestion with glucose appears to increase the total capacity to absorb carbohydrates. In addition, fructose can be converted within the intestine and the liver into glucose and lactate. This can be used as an additional fuel source during exercise and also as a substrate for (liver) glycogen repletion during post‐exercise recovery. Therefore, fructose co‐ingestion may benefit athletes by maximizing carbohydrate availability during exercise and during acute post‐exercise recovery.
Cool thought bro. Are you a sports nutritionist, too?
@@nickc4716 not really a thought but a reiteration of peer reviewed data that’s pretty much common knowledge amongst RD’s and anyone with an above high school level understanding of human biology.
You are quoting Robert Lustig who is OBESE.
Where are the pro cyclists or anyone smashing in carbs like I teach who has NAFLD, IR or phat ghut man syndrome? Exactly. It is impossible mate. Ive worked with diabetics since 2000. They ALL do best on high sugar and super low fat as that protocol DECREASES insulin resistance.
1000% you are are diabetic if you think fat should be eaten in large amounts. Do an oral glucose tolerance test and see for yourself.
@@ian_pedalz agree with you, my comment was directed at gerlach…