Share the post "Carbohydrate overdose in the peloton: progress or excess?"
In recent years, rider nutrition has undergone a true revolution, with a significant increase in carbohydrate consumption during exercise. This trend aims to maintain high blood sugar levels throughout the race, thereby promoting performance and delaying fatigue. But how did we arrive at this almost exclusive strategy of energy gels? What are the ins and outs?
By Jean-François Tatard – Photos: ©3bikes.fr / DR
The Evolution of Carbohydrate Consumption in Racing
Traditionally, riders relied on their muscle and liver glycogen reserves to provide the necessary energy during competitions. These reserves were accumulated during the days and meals preceding the effort. However, these reserves are limited and can be depleted during prolonged efforts, leading to a drop in performance, or the dreaded wall at the 30th or 35th km in a marathon.
To counteract this, the carbohydrate loading strategy was adopted, known as the Scandinavian dissociated diet or SDD. This involves increasing carbohydrate intake in the days leading up to a race to maximize glycogen reserves. However, even with this approach, reserves can be depleted during prolonged efforts. Hence the importance of a regular carbohydrate intake during exercise.
As coach José Lopez, a nutrition expert, reminds us: “Studies have shown that carbohydrate consumption during exercise improves performance in medium to long-duration events. It can also have a beneficial effect on short but very high-intensity exercises.”
The Rise of Energy Gels
Faced with this need, energy gels have gained popularity. These carbohydrate concentrates, often enriched with electrolytes and sometimes caffeine, offer a rapidly assimilable source of energy. Their compact format and ease of use make them valuable allies for riders.
According to Nicolas Aubineau, a sports dietitian and nutritionist, “an energy gel is an exogenous energy substrate that primarily provides carbohydrates during exercise to limit the depletion of glycogen stores.”
However, it is essential to choose suitable gels and test them during training to avoid digestive discomfort on race day. It is also recommended to consume gels with water to facilitate their absorption and limit the risk of gastrointestinal issues.
The Benefits of Increased Carbohydrate Consumption
Maintaining a regular carbohydrate intake during exercise offers several benefits:
- Blood sugar maintenance: avoids sudden energy drops and intense fatigue sensations.
- Preservation of muscle glycogen: by providing an external energy source, the body draws less from its internal reserves, thus delaying exhaustion.
- Performance improvement: studies have shown that carbohydrate intake during exercise can improve performance, especially during prolonged efforts.
Precautions to Take According to Coach Lopez
While the benefits of carbohydrate consumption during exercise are numerous, excessive or inappropriate consumption can lead to digestive problems. According to coach José Lopez, it is therefore crucial to:
- Test during training: before adopting a new nutritional strategy in a race, it is essential to test it during training sessions to ensure tolerance.
- Adjust quantities: recommendations vary, but an intake of 30 to 60 grams of carbohydrates per hour is often suggested, depending on the intensity and duration of the effort.
- Vary sources: alternating between gels, energy drinks, and solid foods can help prevent monotony and digestive discomfort.
Furthermore, Dr. Alain Taconet, a dental surgeon in Franconville, whom we consulted for this article, observes an increase in cases of cavities among athletes, particularly cyclists, likely due to the consumption of sugary gels during exercise. It is therefore essential to maintain rigorous oral hygiene to prevent these inconveniences.
In Conclusion
The increase in carbohydrate consumption during exercise, particularly via energy gels, represents a major evolution in sports nutrition. This strategy, when well-mastered and adapted to each individual, allows for optimizing performance and pushing the limits of fatigue. As always, listening to one’s body and experimenting during training remain the keys to a successful nutritional approach.
However, it is important to note that this increased carbohydrate consumption can have repercussions on oral health.
The next time you set off on the road or trails, don’t forget to bring your energy gels. But most importantly, make sure to test them during your training sessions before D-day. After all, it’s better to be safe than sorry… or to finish the race doubled over!
Share the post "Carbohydrate overdose in the peloton: progress or excess?"
