Training & Nutrition - Sports drink question

When I go for rides longer than an hour I us a sports drink (Accelerade) to dehydrate and get electrolytes and carbs. I also eat energy bars/gels (clif bars, power gell, gu etc.) about once an hour to supplement this. I find that I end up with a lot of GI distress later in the day (gas & bloating). Am I doing something wrong?? If so, what?? What SHOULD I be dong??

Bill

Maybe you need to just eat regular food rather than the sports bar/gels?

Have you tried just the drink one day and just the bars one day to see if it's the bars rather than the drink giving you problems?

Or are you Lactose Intolerant? Maybe your bars/gels have some dairy in there? I turned LI when I was 20.

Here's an article on energy bars I thought was interesting. You can get the same results from regular food. The difference is that your bar is conveniently wrapped up in a little package.

http://www.cspinet.org/nah/12_00/barexam.html

I bet someone with more personal experience will have a better suggestion for you. I'm just speculating here.

I also get GI distress, but after drinking a yougurt/whey protein drink. Weird to say, but "Beano" helps alot..............no laughing please. I'd imagine that the energy bars have a fair amount of whey protein.

I think the problem is probably the lack of digestive enzymes ,fiber and associated vits & mins and cofactors etc. as found naturally in whole foods but refined out of the products you are using .Shannon gave some good suggestions to identify the specific source and to perhaps include in some unprocessed carbs perhaps dried fruits.I myself have real problem digesting the energy bars.beowoulfe I also use a lot of whey protein and consumed alone it will cause me bloating but combined in a shake with high nutrient fruit/vegie/fat sources it is no problem.I don't think the sources he mentioned contain much if any whey protein though they are mostly refined carbs I believe.

Most energy gels recommend the use of WATER and not sports drinks. Im not sure what if any affect this has on the particular problem your seeing but maybe you could try just drinking water during your ride and using the same gels that you have been. Maybe the combo of gel / sport drink is causing the problem. Who knows, just a thought. :)

I have a friend that swears by bananas, cheaper than power bars, may not hat as many vit's etc... and not as hard on the stomach...
Me Im still using the michelin man power source I carry with me. ;)

I find that I end up with a lot of GI distress later in the day (gas & bloating). Am I doing something wrong?? If so, what?? What SHOULD I be dong??

Bill
Sounds like perhaps you aren't drinking enough water. How much are you drinking before, during, and after the rides?

Interesting Read, pertains to what we are talking about here.

Water, Water, Water
Water is the key to proper gel usage, whether you are using e-Gel or one of our competitor's products. Gels are absorbed in your small intestine, and water is the transport vehicle that allows this to occur. If you fall behind on your water intake during longer runs, you run the risk of dehydration, delayed benefits from the gel and possible stomach irritation.

When ever you consume energy gel you should follow it with enough water to properly flush it down (usually a few swallows is sufficient). However, it is important to understand that each pack of e-Gel will take approximately 16 ounces of water along with it when it enters your cellular system. If you are properly "pre-hydrated" before your run you will have 20 to 30 ounces of available water in your stomach and intestinal tract that can be used to assimilate the gel. If you fail to replace this water over time then you will become dehydrated and your performance will suffer as a result.

Translated, in runs where you are using multiple packs of e-Gel, we strongly recommend that you drink 16 ounces of water before you rip open your second pack (and so on). For example, if you down your gel with 4 ounces of water, you should consume an additional 12 ounces over the course of the next several miles before moving on to your next gel pack.

If that seems like a lot of water, your not alone. The majority of marathoners fail to drink sufficient amounts of fluids during the race to remain properly hydrated. Nutritionists typically recommend drinking 16 to 32 ounces of water per hour during endurance events. Studies have shown that even moderate dehydration can negatively impact your performance - therefore, it is recommended that you learn to drink during long runs - whether or not you are using an energy gel.

What about Sports Drinks?
Most leading sports drinks are designed to provide hydration, energy and electrolyte replacement. While these products can work great alone, they can cause problems when used in conjunction with energy gels. When a gel is mixed with a typical sports drink, the combined solution is more concentrated than your body fluids (hypertonic) which can result in delayed gel absorption and potential dehydration and stomach irritation. If you want to use a sports drink and energy gels during the same run, we strongly recommend that you also consume plain water to adequately dilute your gel. One alternative is to use gels and water during one stage of the run and then a sports drink later in the run.

Fluid Concentration
Depending on the concentration, an ingested fluid can be either hypotonic, isotonic or hypertonic:

Hypotonic - a solution that is less concentrated than your body fluids

Isotonic - a solution that is approximately equal in concentration to your body fluids

Hypertonic - a solution that is more concentrated than your body fluids

Hypotonic solutions such as water do a good job of hydrating your body. Unfortunately they bring very little, if any, energy and electrolyte replacement benefits into the cellular system.

Isotonic solutions can also provide rapid hydration, and they have the potential advantage of bringing significant energy and electrolyte replacement benefits into the cellular system.

Hypertonic solutions can have several times more energy than isotonic solutions depending on their concentration level. All energy gels, including e-Gel, are extremely hypertonic. Hypertonic solutions need to be diluted down at least to an isotonic concentration before they can be absorbed. If you do not ingest water (or another hypotonic solution) to dilute the gel, then your body will dilute it for you by drawing upon available water in your stomach and intestinal tract if available, and from your cellular system if necessary. The result is potential dehydration, delayed benefits from the gel and possible stomach irritation.

Isotonic and hypertonic sports drinks can not by themselves dilute an energy gel down to the required isotonic state - the combined solution will remain hypertonic. Therefore, to ensure optimum performance with energy gels, proper water consumption is critical.

Any chance that you're breathing hard, and getting air in your stomach?

Gasping for air? Never!! (don't I wish)

Gasping for air? Never!! (don't I wish)
Umm, me either, but I know this guy, yeah... that's the ticket. The harder he rides, the worse it's likely to be. Can't offer any suggestions to prevent it (anyone? anyone?), but if none of the other suggestions help, it may be the cause.

I don't think the sources he mentioned contain much if any whey protein
Accelerade does contain whey protein. Second ingredient listed right after sucrose.

That might be an issue.

Well if it does then I guess you and beowoulfe are right it could be the problem as apparently it can cause bloating during intense exercise .I assumed accelerade was a gatorade knockoff but I haven't really looked at the labels of any of those products recently.