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Old 07-24-11 | 10:07 PM
  #21  
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dahut
Ridin' South Cackalacky
 
Joined: May 2010
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It depends on the time spent exerting.

Generally, for the first hour, water is adequate. After that, carbs and electrolyte replenishment becomes a concern - especially in the heat.
In the simplest terms, carbs become glycogen, which is what fuels your muscles.
In the heat, heavy sweating depletes electrolytes faster.

For my daily commute of 12 miles, I drink water. I'll slug down some Gatorade with the H2O before leaving, when its really hot.
I've also made my own lemon juice/sugar/Lite salt concoction to mix with water and this sounds good, too: "sweetner like molasses/syrup/brownsugar/etc, apple cider vinegar, and a flavoring like mint or ginger."

When I know I'll go beyond an hour, I start snacking on dried fruit and water after about 45 minutes on the road.
I don't like sports drinks on the ride - they are gagging. So I nibble the dried fruits and liquify them with water in my mouth. Dates and apricots are my faves. The idea is to pump these 'carb fuels' in early and often, in small, regular doses.

It is better to ingest the needed carbs and electrolytes before you need them. Liqui-form carbs are assimilated fastest. So on long rides, start consuming them after about 30 minutes and every 20-30 minutes thereafter. Energy shots, sports drinks, energy shakes, dried fruit and so on along with water, water, water, should be your focus.

About beer. Evidence suggests that when consumed FIRST, as a post-ride beverage, beer helps the body rehydrate faster. So drink a beer first, and then other liquids after. Yogurt-based fruit smoothies and chocolate milk are also excellent post ride beverages.
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