Nutritional values

[Mr Haematocrit]

The few pre made flapjacks I have looked at seem to contain a lot of fat and sugar. I take it if you make them yourself you can control this a bit better so you get the optimum carbs with less sugar and fat? Do you happen to have an easy flapjack recipe?

I often do a tweaked variation of these..
http://myworldontwowheels.wordpress.com/2013/06/15/cycling-nutrition-the-best-ever-flapjack-recipe/
http://cyclingcook.blogspot.co.uk/2008/11/energy-food-challenge-banana-chocolate.html

Just pop them in a pound shop sandwich bag and your sorted

I would not personally listen to the suggestions that you need a certain about of carbs per hour or anything else for maximum performance, I think its important to listen to your body, it will let you know when you need to hydrate by making you thirsty. It will crave things missing from your diet... If you start craving chocolate and sweet things, its the sugar the body wants - a quick hit of carbs. If this happens increase the volume of oats and quality slow release carbs in your diet.
There is no quick fix for anyone but I do believe in making better choices although this is not easy at times.

 

[MikeW-71]

Pre-made ones may also have extra preservatives etc.

The recipe I use:
250g butter
8 tablespoons golden syrup
250g porridge oats
handful of mixed chopped nuts
handful of raisins

Put butter and syrup into a bowl, into microwave for 2 mins to melt them and mix well. Add nuts and raisins then begin adding oats a bit at a time, mixing well. Add enough so it becomes a very stiff mixture with no spare liquid. Empty mix into a shallow tin lined with baking paper, pack it down firmly and then put into a pre-heated oven at 170 degrees for between 20 and 30 mins until the top is a golden brown colour. Take out and allow to cool overnight, then cut into bars and wrap up in foil to go in your pockets

That gets me 12-16 bars.

 

[Dave Carey]

Fructose is not the same as maltodextrin. Fructose is a straight sugar derived from fruit.. It is widely used in the fizzy drinks industry specially in america as people select things based on words they understand such as sugar. Fructose it is claimed is partly responsible for Americas current obesity issues and many people have concerns regarding health with claims that large doses increase your chance of cancer.
http://www.theguardian.com/commentisfree/2013/oct/21/fructose-poison-sugar-industry-pseudoscience

I'm not of the belief that gels are truely a bad thing in moderation, but I personally do not depend upon them. I enjoy dried nuts, dates and home made flap jacks.. The biggest reason is that I know exactly what goes into it and my choice is natural substances. I put honey in my flap jacks, but I know this comes from bee's. I also use Cranberries and things I can relate to the natural world.
Maltodextrin requires an extensive process to manufacture. It is refined and produced and like many others I have concerns over its use and the use of Fructose.

I would advise googling the ingredients to see what they really are and how the ingredients are produced as well as googling for 'flapjacks for cyclists' try a few, spend some time tweaking them for your needs and tastes and eat heathy.

I definitely will be trying out some home made flapjacks. Thanks for the insight I appreciate it, with so many options its hard to tell whats what

 

[Mr Haematocrit]

If you find all the answers let me know (I'm still learning).. I do find nutrition a really interesting subject though.
My own thoughts so far is basically try to make better and healthier choices and avoid as much as possible highly processed foods.

Im actually moving largely to a Pescetarianism style diet, not through any real desire or intent but because I am now listening to what my body wants and it seems to be fish based protein sources rather than meat.

 

[Rob3rt]

What's wrong with fats?

Being realistic here, most people could get away with just eating the dust and fluff from their jersey pockets!

 

[fossyant]

For general cycling and training, just eat 'proper food'. You'll only really need any energy drrinks if going much further, with limited time for a stop, or indeed racing. I use diluted energy drinks on longer rides of over 30 miles with no stops. I'd only use a few gels as a supplement to 'real' food on a long sportive. If I was not in an event, but riding 100 miles, I'd stop at a cafe.

You just don't need anything other than real food for general cycling. I think I've bought about 8 gels in my whole life !

 

[ayceejay]

My previous post was a bit enigmatic so I will try to explain myself.
The body needs glucose to survive, glucose gives us the energy to perform. all food is converted into glucose by the digestive system (this is obviously the shortened version).
Real 'real food' contains enough glucose for regular needs and then some, what is not needed for immediate use is stored in the body. Carbohydrate is another name for sugar, in its simple form like a gel or a sugar cube it is quickly absorbed into the system and gives an immediate boost to the blood sugar level and the effect, although short is helpful in an emergency. Complex carbs give out their benefits slower, fats and fibre will also slow down the absorption as will small amounts of protein.
In other words, if you eat a balanced diet of natural food you will not normally need any supplements to get you through your ride but it makes sense to carry some glucose just in case you misjudge it.

 

[Dave Carey]

What's wrong with fats?

Being realistic here, most people could get away with just eating the dust and fluff from their jersey pockets!

Nothing wrong with fat in moderation I just dont want too much of it in my diet. unfortunately I put weight on just looking at a burger!

 

[Dave Carey]

My previous post was a bit enigmatic so I will try to explain myself.
The body needs glucose to survive, glucose gives us the energy to perform. all food is converted into glucose by the digestive system (this is obviously the shortened version).
Real 'real food' contains enough glucose for regular needs and then some, what is not needed for immediate use is stored in the body. Carbohydrate is another name for sugar, in its simple form like a gel or a sugar cube it is quickly absorbed into the system and gives an immediate boost to the blood sugar level and the effect, although short is helpful in an emergency. Complex carbs give out their benefits slower, fats and fibre will also slow down the absorption as will small amounts of protein.
In other words, if you eat a balanced diet of natural food you will not normally need any supplements to get you through your ride but it makes sense to carry some glucose just in case you misjudge it.

Thanks for the explanation its all starting to make sense. So something like flapjacks made up mainly of oats and fruit which I think are complex carbs would be better than the gels/ bars. However it may be worth carrying a couple of gels with me just in case?

Just to give some background into my rides. At the moment I generally ride between 40-60 miles averaging around 17 mph if im on my own, a bit faster with others. I will gradually be increasing my mileage aiming to do 100 miles in August. On a 60 mile ride I will stop twice for a couple of minutes each time to eat, not because I need a break but as im not racing there is no need for me to eat whilst riding. This is why I have started looking at nutrition, I want to make sure I am adequately fueled as my mileage increases.

 

[cyberknight]

Only thing i dont like about bananas is they give me the burps so not good as a riding fuel for me ,i prefer real food and my current fave is nutrigrain elevenses bars .

 

[ayceejay]

That would be my suggestion Dave. If you are having to consume food while riding chewing a flap jack would need some practice but if you are stopping then this is not a problem. Remember also to take water along and refill when you stop and (not wanting to contradict Mr H) drink (sip) even when you don't feel thirsty.

 

[Dave Carey]

That would be my suggestion Dave. If you are having to consume food while riding chewing a flap jack would need some practice but if you are stopping then this is not a problem. Remember also to take water along and refill when you stop and (not wanting to contradict Mr H) drink (sip) even when you don't feel thirsty.

I think im ok with drinking I tend to have x2 800ml bottles, one with water, one with high 5 zero which I do drink from every 15 minutes or so. Though I do need to plan where I can refill these once my mileage begins to increase.

 

[LarryDuff]

Another important point is that a lot of the gels are utterly vile. I prefer to eat something that I actually like.

 

[palinurus]

You just don't need anything other than real food for general cycling. I think I've bought about 8 gels in my whole life !

The only time I've ever had gels is when doing longer time trials. That's twice. Now I've given up competitive cycling I'll stick to eating whatever I like rather than whatever I can get down without puking/ slowing down.

 

[Rob3rt]

The only time I've ever had gels is when doing longer time trials. That's twice. Now I've given up competitive cycling I'll stick to eating whatever I like rather than whatever I can get down without puking/ slowing down.

lol, that is not guarenteed with gels either, I've puked (and had several close calls) in a 25 after necking a gel, didn't slow down though