Fueling body
 

I asked a question about Energy gel yesterday, and then i bought 2 energy gels from PowerBar.

It seemed like buying 24 pack of energy gel is a waste of money cause if i go for 4 hrs ride, i'll be drinking about 4 energy gels.

So a guy who works at GNC, recommended me a jar of powder. It contains carbohydrate, sodium, no protein, and no potassium.
Do you recommend me taking a 24oz water with the powder mixed when i'm cycling??
Wouldn't it be better if the powder contains potassium?

For 4 hr rides, I bring 3 bottles, each loaded with 1 cup of maltodextrin - I buy it bulk at $56/50lbs shipped from Honeyville. Gives 300-400 cals/bottle, and it works great - I'm not even hungry after the ride, and I do mostly big mountain road climbs. For longer rides or hotter days, you will need access to more water than 3 bottles and may have to bring some powder (or food) for the 4+hr mark.

I think "Carbo Gain" or something like that is a big tube for about $2.50/lbs of pure maltodextrin - same as the bulk stuff, just about 10 lbs worth.

so if i put a cup of "carbogain" in my 24oz waterbottle, then do i just drink it like i drink water during the ride?

my fuel for longer rides: banana (potassium), half a ham or turkey and cheese sandwich (carbs and protein), handful of M&Ms for quick energy. on a nice day water works and when it is hot a waterbottle 1/2 full of OJ and 1/2 full of water for a nice "sports drink"

after workout: coupla glasses of 2% chocolate milk and a nice meal with a big salad, veggies, and small protein.

all of the gel stuff is just a shot of flavored chemicals and processed goo.

make sure there is food in your fuel.

Yes, you drink it just like water. You are just combining your fuel and hydration. Keep drinking on a regular interval during your ride to maintain both.

As for the type of product to use, you need to find out what works best for your body. I can't go on liquids alone and need to eat solid food on long rides. Try different things and see what you like.

I seem to consume way too much water on my rides. I used to go 25mi. on one 24oz bottle of water. Now since I got (2) cages and bottles I go through both bottles of water. I understand the tempature is now 30+ degrees hotter than when I first started riding, I don't know If I truly need water or if I need fuel.
I guess when I'm hurting and I am struggling to keep pace its just easier to reach for the bottle and take a sip, Its almost sub-conscious.
Im going to try mixing fuel with my water. Maybe this will help me from finishing my water source before I finish my rides.

You could also wind up increasing your intake. Most of the drink mixes taste awful when you don't need them. However, once you are warmed up and working the stuff tastes wonderful so you'll tend to drink more unless you moderate yourself. Overhydrating is a different problem but is just as bad as dehydration.

You should check the label on whatever mix powder you're using. Most have high concentrations of vitamin C and citric acid in them. If you drink too much, you can have problems just as if you ate too much real fruit at once. Also, high vitamin C and citric acid levels means that if you eat fruit (or a powerbar) you could wind up with stomach problems.

I think Japhy's post sums it up - make sure that there is food in your fuel.

How are the mini cliff bars as a mean for fuel? *attachment*

It has 23 vitamins and minerals, but it only has 100 calories per bar.
I assume I need high calorie fuel on a ride. I burn a little more than 1000 calories an hour at my body weight. I weigh myself before a ride. Usually when I get home after a 40-50mi. ride I weigh 3-4 lbs less.
Even though I consume 3lbs. of water + 3 mini cliff bars.

I understand the 3500cal per 1lb of fat. I really dont understand where I loose the weight, because I do not believe I sweat that much, however I really dont worry too much as long as I lose the weight.