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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 04-21-05, 07:33 AM   #1
Old Gammy Leg
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Excessive electrolytes?

As I get more and more into road cycling, I've starting using energy drinks rather than just water. In the UK, the most commonly available are Science in Sport "Go", which has malodextrin and electrolytes, and "PSP22", which is just pure malodextrin. You can see the compositions at scienceinsport.com.

- Surely it is better to have a drink with both malodextrin and electrolytes, than just malodextrin? Or is it better to fill one bottle with Go and one with PSP22?

- What happens if you consume excessive amounts of electrolytes?

- I understand that malodextrin is a complex carbohydrate and so is "better" than glucose for use in sport fuel. Is this because it gives a more sustained release of energy and exerts less osmotic pressure on the gut?
What other types of complex carbohydrates are available and why are they better?

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Old 04-21-05, 11:46 AM   #2
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Originally Posted by Old Gammy Leg
- I understand that malodextrin is a complex carbohydrate and so is "better" than glucose for use in sport fuel. Is this because it gives a more sustained release of energy and exerts less osmotic pressure on the gut?
What other types of complex carbohydrates are available and why are they better?
After doing some research on the matter of carbohydrates during exercise, I've concluded that it doesn't matter what type of carbs you consume while on the bike. If anything, the simpler carbs the better. They don't have to be broken down. Maltodextrin's only benefit is that it's not very sweet, all the talk about its osmotic benefit is just that.
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Old 04-21-05, 08:38 PM   #3
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Originally Posted by Old Gammy Leg
- Surely it is better to have a drink with both malodextrin and electrolytes, than just malodextrin? Or is it better to fill one bottle with Go and one with PSP22?
Electrolytes are very valuable. When you sweat, you lose electrolytes, particularly sodium, as well as fluids. If you only replace the fluids, you can throw off your body's osmotic gradients. This can be extremely dangerous. It's called hyponatremia or water intoxication. It has many of the problems of dehydration, but it is more complicated given that the body's osmotic gradients are out of whack do to TOO MUCH water around. You can't drink yourself back to health. Because people are always drinking on rides/runs/whatever, they usually assume that they're not going to run into hydration problems, but it just isn't true. It usually is, but on hot, dry days when you're drinking more during a long ride, you really need to replenish your electrolyte stores.
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Old 04-22-05, 03:01 AM   #4
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electrolights taken over time, like several hours won't cause any problems. The kidneys will dump the extra electrolight in the urine, if your hydrated enough to afford the urine. If your electrolights are to low, the kidneys will dump extra water so that the electrolights in the blood are concentrated, they will not do this if you are dehydrated.
The only real overdose type of danger is if you took double your total daily needs all in just a few minutes.
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