A study from the University of Illinois has concluded that potatoes could offer the same benefits as energy gels to cyclists.
The study involved 12 riders completing a two hours cycling challenge followed by a time trial with riders consuming either water, energy gels or potatoes. The aim of the test was to see how effective a whole-food source of carbohydrates could be for cyclists.
Nicholas Burd, University of Illinois kinesiology and community health professor, told
Science Daily: "Research has shown that ingesting concentrated carbohydrate gels during prolonged exercise promotes carbohydrate availability during exercise and improves exercise performance,
"Our study aim was to expand and diversify race-fueling options for athletes and offset flavor fatigue."
When reaching a conclusion about their findings the scientists involved in the report found that using potatoes worked to the same level as energy gels in sustaining blood glucose levels and boosting the performance of the cyclists.
Burd says: "We found no differences between the performance of cyclists who got their carbohydrates by ingesting potatoes or gels at recommended amounts of about 60 grams per hour during the experiments,"
| Both groups saw a significant boost in performance that those consuming only water did not achieve.— Nicholas Burd |
This information provides an interesting perspective on what we should be consuming while out on a bike ride. By using potatoes or whole food based carbohydrate sources you can definitely miss out on some of the less desirable ingredients found in mass-produced energy products.
| Potatoes are a promising alternative for athletes because they represent a cost-effective, nutrient-dense and whole-food source of carbohydrates. Furthermore, they serve as a savory race fuel option when compared (with) the high sweetness of (carbohydrate) gels.— Journal of Applied Physiology |
Although the tests shows there is no difference between a potato puree and energy gels I doubt we are going to suddenly see a wave of EnduroPotato™ products arrive in stores but it's definitely interesting to see that processed energy gels are no better than something which grows naturally.
| Our study is a proof-of-concept showing that athletes may use whole-food sources of carbohydrates as an alternative to commercial products to diversify race-fueling menus.— Nicholas Burd |
The "proof of concept" test did have one downside for those using the potato puree... Bloating. In the Science Daily article Burd says that those using potatoes had "significantly more gastrointestinal bloating, pain and flatulence than the other groups." This is definitely a major downside and apparently it is caused by the large volume of potatoes needed to match the glucose provided by energy gels. So it doesn't look like we will be seeing any pro riders swapping out their gels for puree anytime soon.
Research Evaluation
Carbohydrate (CHO) ingestion is an established strategy to improve endurance performance. Race fuels should not only sustain performance, but also be readily digested and absorbed. Potatoes are a whole-food based option that fulfills these criteria yet their impact on performance remains unexamined.
We investigated the effects of potato purée ingestion during prolonged cycling on subsequent performance versus commercial CHO gel or a water-only condition. Twelve cyclists (70.7 ± 7.7 kg, 173 ± 8 cm, 31± 9 years, 22 ± 5.1 % body fat; mean ± SD) with average peak oxygen consumption (VO2PEAK)of 60.7 ± 9.0 mL/kg/min performed a 2 h cycling challenge (60-85%VO2PEAK) followed by a time trial (TT, 6kJ/kg body mass) while consuming potato, gel, or water in a randomized-crossover design.
The race fuels were administered with U-[13C6]glucose for an indirect estimate of gastric emptying rate. Blood samples were collected throughout the trials. Blood glucose concentrations were higher (P0.001) in potato and gel conditions when compared to water condition. Blood lactate concentrations were higher (P=0.001) after the TT completion in both CHO conditions when compared to water condition. TT performance was improved (P=0.032) in both potato (33.0 ± 4.5 min) and gel (33.0 ± 4.2 min) conditions when compared to the water condition (39.5 ± 7.9 min). Moreover, no difference was observed in TT performance between CHO conditions (P=1.00).
In conclusion, potato and gel ingestion equally sustained blood glucose concentrations and TT performance. Our results support the effective use of potatoes to support race performance for trained cyclists.
They are expensive and Always wrapped in lot of plastic.
Just get either maltodextrin and mix it (with little bit of salt) in your bottle, has the same effect and costs 1/20.
For snack a banana/apple and some nuts.
I looked up competitors, and Gatorade powder came in way less expensive at $10 for 76.5 oz package, which was enough for 9 gallons (1 US gallon is 3.78 L). So that's a little over 1 USD for 4 L.
Conclusion, Gatorade powder is a better deal.
I also do intermittent fasting, so I go on 6am rides before breakfast, so I don't consume anything until after my ride. Does anyone know if this is better for weight loss, or would it be better to eat during the ride and ride harder, but lessen my fasting period?
@jordanaustino: I think the idea is to make a gel not to put in water. They make reusable gel shot containers.
@man-wolf: Or perhaps Jolt!
www.youtube.com/watch?v=kv7IKLIKkHs
They work great with plenny coffee
I’d the goal is increasing fitness, ftp, etc then it may be beneficial to eat before training.
Really just have to decide what you’re trying to do on the bike.
My post was in hindsight, since I figured I could swap to something less expensive if all I cared for was carbs or maintaining blood glucose levels, and the extra gut discomfort was tolerable for my circumstances.
So you should be alright.
- 1kg dried dates (no kern)
- 1kg dried figs
- 800g oats
- 400g nuts
- 400g coconut (ground)
process:
- chop in food processor until it turns into a dough (probably in four sets, depending on the size of your machine)
- push in a shape and compact
- 2hrs or longer in the fridge
- cut into nice bars
- take a few with you on your next ride in a small container (no need for disposable packaging)
Obviously there are other mixes and recipes. There was an article here on PB not too long ago. Either way, the suggestion that potato is good because it is whole food is a horrible joke. Potatoes ore so overcultivated that they do maybe contain carbohydrates (with a way too high glycemic index) but not much other than than. There is so much better stuff out there, why bother with potatoes (which apparently only work for those on bikes with room for a bottle)? Obviously dried fruit and nuts work great too but I added oats because that works as a buffer.
You just can't ingest a sandwich or trailmix during a race or PB attempt.
For mountainbiking it's not that much of a problem, most people have a pack for longer rides and it's easy to bring a sandwich, nuts etc..
But for a long road ride without many stops and storage it is really difficult to keep your carbohydrate level up without those gels. Especially for people who burn a lot and don't have much reserves on their body.
I've got a steel isolated bottle with a foldable spoon stored in the lid. It keeps my soup warm for hours. I like to take that one to work but I was thinking of somehow taking it along on longer rides, should I start doing those again this winter. Seems incredibly nice to be able to enjoy a hot soup when on a cold winter ride. Unfortunately the diameter is larger than that of a regular sports bottle so I haven't found a cage for that one yet. I've asked for bottle mounts on my frame because it was a free option but I'm currently not using those. So if anyone has suggestions for a larger diameter bottle cage, I'm interested.
This is the bottle:
www.blokker.nl/p/thermos-king-voedselcontainer-0-47-l-mat-zwart/1394139/images/full/1394139.jpg
Sure it may not quite be the kind of stuff a road racer would use in the heat of the race but considering we're already discussing potatoes it is still worth a mention. Especially for those who go out on those colder rides in the next couple of months.
Aim for a balanced exercise program to include cardio, resistance training, and some high intensity interval training - and be disciplined about your food intake. The sugar/insulin response directly impacts the way your body stores fat, so use sparingly. And despite the popular bro-culture of cycling and beer, alcohol isn't helping anyone with their health... there's nothing quite as sad a negating the physical and mental rewards of a great ride with empty calories and habit-forming dopamine manipulation
TLDR: fasted training wasn't better for weight loss but it had other health benefits.
Calcium carbonate will not produce gas and is the primary ingredient in reducing stomach acid in products such as Tums. While there is a difference in absorption of different salt forms of an element for this purpose if you simply use based on elemental mineral provided they should all be equivalent.
You can also try shifting your eating window to a different time frame. Myself and plenty of others workout while fasting. However if I’m going on a big ride or run I bring simple carbs along to keep me going as hard as I can.
Just listen to your body.
In all seriousness, thanks for all the tips. Its not realistic for me to start fasting earlier in the evening, since I have a 9-5 and a family.
@DigRideRepeat I wrestled in college, so I have probably too high muscle mass. I don't even work out anymore, but I still have more upper body than anyone needs for mountain biking. At 5'9" I'm right at 200 pounds with around 17% body fat. I still can't keep up with my riding buddies, so I want to get in the 180 pound range, which should require me to have around 10% body fat. When I competed I was below 6%, so it shouldn't be that hard, except for being a decade older, having a desk job, wife, kids, mortgage....
TLDR: Do aerobic training (xc rides with climbing!) as well as resistance training (weight lifting, demanding descents) for weight loss and lean muscle gains. RT will get you the strength gains but not the weight loss, and AT will get you the weight loss but not the strength gains.
Eat healthy-ish (I keep a big bag of almonds at work for when I get snack-y) and cut out sugary drinks/juices/smoothies, especially because our bodies count calories from liquids less accurately than from foods we chew. Good luck!
@hamncheez: Most of my rides and runs are before breakfast. Except for Thursdays when I don't work and can ride when the kids are to school (so I've already ridden 15km by then). It works well for up to 90 minutes or so but I'm burning a lot of protein. I think to burn mostly fat you need to go for lower intensity stuff, which I usually don't do.
@thesharkman: Will do. You're welcome.
Do you really believe someone must fart from potatoes?
Being an antacid doesn't preclude it from producing gas. It produces waste gas (CO2) and heat (from CaCl2 + H2O mixing) when it mixes with stomach acid.
Antacids are intended to be taken along with food that triggers acid reflux. Rather not disrupt the body's homeostasis needlessly. Just looking to replace lost electrolytes easily and with minimal negative side effects, and keep blood sugar levels charged in order to keep performance high. Don't wanna be forced to drop down to "fat-burn" mode.
I would love to get them plastic free but tell me what kind of product is plastic free these days? Even potatoes get shipped it plastic nets...
And still you get much more in a package for way less money then those so called sport bars/protein bars.
The family is informally known as the nightshade or potato family. The family includes the Datura or Jimson weed, eggplant, mandrake, deadly nightshade or belladonna, capsicum (paprika, chile pepper), potato, tobacco, tomato, and petunia. The most important species of this family for the global diet is the potato.
"hmmmm, EnduroPotato"
*gets bought out by CLIF 2 seasons later
"significantly more gastrointestinal bloating, pain and flatulence than the other groups." This is definitely a major downside and apparently it is caused by the large volume of potatoes needed to match the glucose provided by energy gels.
Ok. So they say their results support the effective use of potatoes, but also has the minor caveat of GI distress... If the potatoes are causing GI distress, they ARE NOT effective. WTF? Is this not obvious? The whole point of gels is that they are easily digested. If you over do it, sure you can get GI distress as well. They are for getting glucose as quickly as possible into the system. Personally, if you want to avoid processed, get one of those little reuseable squeeze flasks and fill with some pure maple syrup.
It's all fun as long as you keep it as a joke, but you know that I know that you know, that there are people taking it seriously because it sounds too stupid not to be true. A joke of a kind: "let's throw this at them, and watch them comment". So here it is: Mike Levy, his two bottle mounts and a Potato holder.
www.theguardian.com/society/2019/aug/24/athletes-are-damaging-their-teeth-with-energy-drinks-study-finds
tinfoil hat time
My Tailwind copy: 18 oz Welch's Grape Juice (has to be Welch's for trace minerals) + 42 oz water + 1/2 teaspoon salt + 1/4 teaspoon Morton's Lite or your preferred potassium + 1.25 cups dextrose or brewer's sugar from craft beer store.
Gives 90g simple carbs per 20 oz which I use per hour. Super hot weather I consume 24 to 28 oz per hour. No digestive issues because my body absorbs the fructose (Welch's) and dextrose (beer brewing sugar) easier than the normal limit of 60g per hour that can lead to gut bombs.
Dextrose makes me gassy. I can't stand the taste or cost of Perpetuem. I could drink that Tailwind copy mix all day, but after about 10 hours I'm looking forward to solid food or Coke or muffins and breads slathered with Hot Eric or Hot Koa. It's a line of honey and turmeric with spices from theliftingstation.com. Its $25 a jar, and while it may seem like a lot, there are about 32 servings per jar. At hour 8, 12, 20, the cost is moot because you're looking for something to get you to the finish.
I used to make gel out of brown rice syrup and cocoa powder, add water till the right consistency. I’d mix on a double boiler and fill some big squeezable tubes that I could later fill smaller flasks with.
A lot of cheaper, probably healthier, and less garbage ways of making sports nutrition products. I used to make my own sports drink also, but I’ve gone to Skratch after they came out and been happy with their stuff.
At least you can reuse the packaging and they're probably better for you.
Potatoes can be poisonous if not cooked first,
A little bit of information can be dangerous in the hands of some one not knowing what there going?
If you know how to grow potatoes and change the fields every two year's you don't need anything at all. But you can not do that with most new breeds of craptastic foods anyway because they are designed to be poisoned anyway.
nsmb.com/articles/is-that-a-fcking-potato
Pommes Frites, French Fries, Tater Tots, Steak Fries, Scallop Potatoes, Mashed Potatoes, Diced Potatoes, Breakfast Potatoes (AKA Hashbrowns), Twice-Baked Potatoes, and Baked Potatoes.
"The study involved 12 riders completing a two hours cycling challenge followed by a time trial with riders consuming either water, energy gels or potatoes."
Riding for two hours without water will dehydrate you. They should have tested:
Water only
Water + energy gels
Water + potatoes
1) How much time was there between the 2 hour ride, and the time trial? Seems pretty important considering that energy gels get glucose in your system right away, and potatoes take longer to digest. We’re literally talking about opposite ends of the glycemic index spectrum.
2) It says they used 60 grams of each. There’s way more calories in 60 grams of energy gel than there are in 60 grams of potatoes. Considering that the energy gel calories are all sugar, I don’t think there are any surprises here that they.... provided more energy!
"jacket potato?"
For mash get Smash!
No one cares what you eat.
A potato puree isn't an option. When it becomes one, it'll be at jacked up prices with preservatives added.
"This frame, has two water bottle mounts, handy for salt and vinegar but, fails on having nowhere to stash a large portion chips........"
I say "SRAM Super carbon 18 DUD-SPUD"
limited supply, no skills required.
With skin or naked
Baked or mashed
Maybe cyclocross racers eating frites all the time know the truth lol
Potatoes, Beer & Jeans
Fuel for DH, Rampage or Just being the baddest mofo Stravarseholes love to hate.
*bites into potato like an apple
Works for him