What are the best energy supplements out there for bikers?
by: Derek Cromwell
Posted on: Monday, December 24th, 2007 at 7:27 pm by: Derek Cromwell
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The market has been flooded in the last few years with variations of power and energy supplements promising the moon while you’re trying to hit your peak during training and maintain the burn. All energy supplements are not created equal. Each one works differently for you and your cycling buddies, based entirely on the metabolism of your body and how much energy your body needs to burn to maintain a one-hour hard-ride. Finding the right supplement to get you and your mountain bike through the day is important, so let’s see if we can get you on the right track.
Energy bars
These are geared more toward the overall workout than providing an upfront energy boost. They are often balanced for meal replacement and high in protein to help build lean muscle. Bars aren’t always the best choice while biking, as many tend to be dry or powdery and can cause aspiration while working out. These are more typically eaten before or after a workout.
Powerbar : The variety of flavors and ease of packing make these the most popular among fitness trainers and athletes. Powerbars are typically chewy, easy to swallow and less likely to crumble and cause a choking mess while riding.
MuscleTech Nitro-Tech Bar : While not geared specifically for energy, it does provide a balanced supplement to help stay lean, build lean muscle and provide enough for energy. It’s a great replenishment bar.
Snickers Marathon Protein Performance Bar : This is a fantastic choice for all around training. It’s well balanced as a meal replacement to keep you moving when you’re cycling or on your mountain bike in the wild. The taste is average—typical of most energy bars—and it has an above average sugar content so you can count on a faster energy turn around.
Energy gels
Gels come in a variety of flavors and are preferred by some over the energy bar, which can cause choking or coughing when consumed while riding. Gels are a thick, carb-heavy syrup. To maintain the muscle glycogen supply it’s recommended that you take in approximately 60 grams of carbohydrates per hour. That means you’d have to take a gel pack approx every 30 minutes or so depending on the intensity of your ride.
Gu : One of the most popular energy gels on the market, it gives the most energy with no stomach bulk or distress and the longest lasting effect due to its slow digestion and gradual absorption by the body. Contains Maltodextrin, a complex carbohydrate geared specifically toward providing working muscles with the energy they need. It is considered an optimal balance of carbohydrates during exercise: 80 percent complex and 20 percent simple. It comes in six different flavors and is extremely easy to pack and use while riding your mountain bike.
CarbBoom : Unlike other sugar-intense gels that leave you screaming out loud down a mountain while you chew your tongue in excitement, CarbBoom is based on complex carbs. It comes in a variety of flavors in 1.5-ounce packets.
PowerGel : Like Gu, PowerGel is 80 percent complex carbs and 20 percent simple carbs to provide an instant energy peak that will endure through a long ride.
Honey Stinger Natural Gel : Unlike others with variations of artificial flavors, this is made with natural honey, vitamins and electrolytes. Thanks to the low glycemic index you can count on a long sustained energy boost as opposed to the screaming sugar high that usually comes with an energy crash at the end.
Sports drinks
These are typically high-sugar, high-carb drinks. They are intended to restore electrolyte balance while providing carbs for energy and high sodium for water retention. The exception is flavored waters, which typically have minimal amounts of sugar and are intended solely to maintain hydration. Protein-heavy drinks are available, particularly in the form of shakes. Not exactly the best carryon for riding.
Accelerade : This is a high-performance sport drink designed with a 4-to-1 carb-to-protein ratio for high-energy performance with a large variation in flavor.
Vitamin Water : Considered less of a sport drink and more a flavored water, it’s becoming a popular choice over the carb-heavy Gatorade for hydration.
Gatorade Endurance Formula : Mix and go, this new formula offers more over the old Gatorade by the bottle. It offers 80 more milligrams of sodium than standard Gatorade, and Gatorade offers no calcium or magnesium whereas this endurance formula does. If you’re looking for flavor variation, go with the typical Gatorade Thirst Quencher brands.
Powerade : This is very similar to Gatorade. Powerade offers a fitness water called Option that is similar to Gatorade’s Propel. It’s like choosing between Coke and Pepsi. They both carry similar flavor variations.
AllSport : This is another staple for replenishing electrolytes like Gatorade.
Energy boost shots
These small shot-drinks have become popular in the last two years as intense energy supplements. These are not intended for physical supplementation but more of a boost of energy to keep the mind sharp and the body awake.
5-Hour Energy : There is a huge variety of energy shots as of late, due no doubt to the increased popularity of the 5-Hour Energy drink. I’ve sampled several and have only seen proven lasting effects from 5-Hour Energy. This is a simple single serving shot that is a combination of numerous vitamins far exceeding the daily recommended value. It currently comes in two flavors. The small bottles are easy to carry and provide a reaction within minutes that does indeed last for nearly five hours. I’ve never experienced a crash using these drinks like I have with others. They are a carb-free supplement with no sugar.
Typical snacks
While they don’t offer the high-end performance boost, they do offer standard energy at a decent price if you find yourself somewhere that doesn’t stock like a GNC does. Always pick items off the shelf at the store that are lower in fat and higher in carbs to provide that quick energy boost, such as yogurt, fig bars, fruit and corn nuts.
Whatever your choice as an energy supplement to keep you going while pushing the envelope on your bike, it is extremely important to remember that the only way to maintain appropriate hydration is to keep a steady intake of water. No energy drink will provide proper hydration. Each supplement you take, regardless of the form, should be followed by a water chaser.
These items won’t help you break any land-speed records, but the supplements will certainly help you increase your endurance and the intensity of your ride for longer cardio workouts.
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