From what I can tell, most "gu" products seem to be mostly maltodextrin which is basically a long chain sugar. It's heavily processed and in the body it acts as a simple sugar. I'm sure it's effective, any concentrated sugar would be, but wouldn't something less refined, more natural, more of a complex carbohydrate be a better option? The Cliff blocks, for example, are mostly brown rice sugar.

I haven't been able to find out much about maltodextrin except a few questionable articles that Google points to, but I've been avoiding it and sticking to products that don't use it. Just curious what others know/think about it.

It's 'good for you' when you need it during intense exercise. Like sugar, it's not something you would normally eat if you weren't exercising. Using something 'more natural' won't improve your performance.

The body can rapidly turn maltodextrin into glucose - the fuel that powers your muscles.

In addition, the difference between 'simple' and 'complex' carbs is 99% myth. Very little difference has been found in how the body processes them, and there are "simple" carbs that are digested slowly, and do not cause rapid blood sugar rises, and "complex" carbs that are digested rapidly and do cause rapid blood sugar rise. The latest version of the USDA Dietary Guidelines no longer uses the terms 'simple' or 'complex' to describe carbs.

I sure hope it is. I use it a couple of tubes of it on my pancakes before I ride..yummy

I almost always get gu because it's cheap, but Clif Blox give me more energy.

I don't think it's bad for you, it just does what it's supposed to do - give your body about 100 calories' worth of easily digestible carbs in a package that's easy to stick in your jersey pocket. It's not a "health" food, if that's what you mean.

Among the different brands, I buy what's on sale. Currently, it's the raspberry cream flavor of Powerbar energy gels...$18.88/box of 24 at Excel Sports.

If you use these (any brand), make sure you chase it with about 6-8 oz. of water - it gets the sweet taste out of your mouth, and dilutes it in your stomach, making it easier for your body to process.

I asked one of my former professors about this at a conference last week. She echoed what has been said... it isn't bad and is better than a more simple sugar because it burns longer and you don't get a big spike in your blood glucose level. So if a PhD in sports nutrition and a former cyclist tells me it's ok i'm ok with it.

Try raisins. Cheap and good.

This is kind of what I was getting at. She said Gu is better than a more simple sugar, so would it follow that something less simple (or more complex) than Gu would be better still? According to the chart on this page the glycemic index of maltodextrin is high. There is some other interesting into on that site as well.

Maltodextrin is good precisely because it has a high glycemic index. You want the energy as quickly as possible. The idea of delaying the processing of what you eat is fine when you're sitting on the couch but it's the opposite of what you need on the bike.

Hammer Gel.



I'm just sayin...............

Just the thought of eating gu turns my stomach. I know it's all in my brain but I don't even want to think about putting that stuff into my body. I've discovered some awesome power bars that are not only yummy but work -- Thunderbird Energy bars. And they are made locally and priced right. I'm a big fan of buying locally when available.https://www.thunderbirdenergetica.com/

I'm with you, OP. I don't trust all that unnatural, processed crap either.

I don't doubt this is true and for an endurance athlete it's probably "good" in the sense that it's effective. However, I don't think companies use maltodextrin because of its wonderful properties. I think they use it because it's cheap. It's often used as a filler and to add bulk to products so you think you are getting more for your money. I found a gu-like product made with agave which is probably just as effective but also better for the body in the long run.

I ride not to win but to stay in shape and for long term health. I think many athletes are willing to sacrifice long term health for short term gains. Just look at all the doping and steroid use. Not trying to equate gu to drugs, but I'm not convinced it's a good product for recreational athletes. I don't need an instant boost to shave 5 seconds off a 10 mile hill climb so a slower absorbing source of energy is probably better for me and maybe a lot of other people too. I think I'll stick with Blocks and "whole food" power bars.

Made with maltodextrin.


Just sayin....

I am kind of the same way - however, I think the convenience of the gel packs make it almost worth it. Maltodextrin is not that bad - basically cooked down starches made to digest easier (almost like pre-digested carbs). If you were really opposed to anything remotely processed - there are plenty of recipes online for all natural gels - however the end result will be the same nutritional balance, and possibly a little more difficult to digest - which goes agains the design of the gels in the first place for an almost immediate nutritional/energy boost. Just like bikerjp said above, I don't think a recreational/fitness rider will be able to tell. If I were an elite athlete (which I am far from) I may think differently.

Basically - I keep a couple of gels in my seat bag - only in case I need a boost during a ride - which I rarely ride long or hard enough justify.

Someone should eat Gu exclusively for a month and see what happens, like that guy that ate at McDonald's.

Go ahead and buy gu made with Agave Nectar but don't kid yourself that it is better for you. It's just another marketing ploy to sell product. The cost of 100 Cals of Agave is also very cheap so the margins on Gu made with Agave are just as high for the manufacturers as Malto products. Agave just appeals to a different segment of the market.[/quote]

Gu is a nothing more than a convenient source of calories. It isn't meant to provide good nutrition which you should be getting through your normal diet. If you're not racing you can eat pretty much anything, bananas, dates or better yet water. Most people eat more than they need while riding.

Regardless of what you eat, I don't know where this idea of slow absorbing food being better than fast absorbing. It's a myth. Even if it were true you could just space out when you ate high glycemic foods rather than eating it all at once.

I bought 10 lbs of pure malto at once. Its white and powerdery and gets all over the place. Volume is more than a cubic ft. Its great stuff. you can load 600+ calories into a 16 oz bottle. and it tastes kind of weird by itself but if you mix it in with gatorade powder it makes a great summer drink. unless you spill it then its a sticky mess.

If you don't like it, don't eat it. If you think "natural" products are somehow much better for you, well it's your money.

What precisely is the process that takes nature out? Is it similar to taking all the carbon out to make food non-organic?

It's the Barnum process.

P.T., by any chance?

I need to try this!
And the prices are quite cheap! https://cgi.ebay.com/ws/eBayISAPI.dll...9733&hlp=false
How much did you put in one bottle?

It is better than straight table sugar glucose because the boost lasts a bit longer. go drink a Coke near the end of a long ride and you'll feel like a hero for a little bit. Having a GU won't be as dramatic but you'll feel a bit better for a while longer. compare that to something MORE complex.. have a PB sandwich beforehand. you can't tell the difference before and after but you will have calories to burn for a while.

As much as I love the idea of getting sticky crap all over the house to save 2 bucks a week, I'll stick with buying GU. For the long rides I'll throw in the occasional Roctane.

As for the "natural"/"artificial" argument, sugar is sugar to your body, and as others have already said the whole point of maltodextrin is that it's rapidly broken down and delivered. GU and other energy products aren't designed for sedentary living. It's not something you keep in your office desk at work for a pick-me-up. It's fuel for moderate to intense physical activity.