Re: RC: Ride diet for hypoglycemia

["Beth Glace" <lb@nismat.org>]

Actually, Anderson [J Am. Coll Nutr, 16(5):404 reported that 
chromium should not be supplemented with starches, since the 
combination prevented absorption of chromium.  So, I am not sure 
that much of the chromium is being absorbed when provided with 
carbs.   

Addressing you observations of sugar sources during exercise, I 
have not seen in practice or in the literature evidence that people 
have more nausea with Gatorade-type formulations.  Gatorade, 
Powerade, for that matter most of the better known sports drinks,  
contain a variety of sugars.  There is good reason for this, since 
different sugars use different transporter molecules to cross from 
the intestine to the blood stream.  Having a variety of sugars 
prevents the saturation of available transporters, and has been 
shown to get the sugar into the system and out of the 
gastrointestinal track more quickly.  The other key substance 
provided by sports drinks, as opposed to Gels, is salt.  Water is 
absorbed as the sugar is absorbed, and these processes are 
sodium-dependent.  

The most common complaint in exercising individuals is diarrhea 
and abdominal cramping.  Nausea is reported much less 
frequently, except during the final sprint at the finish of high intensity 
racing, and during the later stages of ultraendurance events, or 
when solid foods are eaten just prior to exercise.   It is thought that 
the nausea in such events is related to endotoxemia, as the gut 
begins to leak toxins into the blood stream.  In my experience, 
people running 100 miles are able to tolerate a great variety of 
foods, from fried chicken to peanut butter sandwiches, to cola, to 
pretzels.  The slower they go [the lower the exercise intensity] the 
more they can tolerate.  It is my understanding that riding has been 
shown to elicit an O2 consumption of about 15-20 mls/kg/min.  For 
the vast majority of riders that would be 25-50% of their maximum, 
and as such I don't think riders need to limit themselves to sugar 
solutions during exercise.  Chromium has never been shown to 
affect glucose handling in normal individuals, but it probably doesn't 
hurt to have it added.  Again, adding small amounts of protein 
and/or fats will slow digestion and allow for a more gradual rise in 
blood glucose in those that can tolerate such foods during 
exercise.  The best answer will obviously be the solution that is 
individualized to the each person's tolerance, and to their food likes 
and dislikes.  

Regards,



> I addressed this before. Yes the pure carbs willinfact cause big
> insulin swings and the post high crash. The Chromium Piconate  (sp) is
> the fix. Make sure the carb supplement contains this. This does work
> to keep the high-low flatter. I use PowerGel  dont like the food bars
> .. but will force some down during a 50miler.  I do  use an assortment
> of elytes and carbs.
> 
> I think Gatoraide  causes many more problems then it manages. The HIGH
> Fructose corn sugar is quite tough to process when working hard over a
> long period of time. Thus the reason many riders PUKE on gatoraide..
> Beth can go into the fluid balance issues and the higher sugar levels
> along with elytes that are not balanced nor absorbed well .. sort of
> the same thing with our horses.
> 
> I recommend  ERG    get it from Aust Connection .. Campmor  or other
> sports stores .. GNC DOES NOT carry it.
> 
> Next the product from Champion Nutrition - REVENGE is just great. It
> carried me though the NC last year with no problems  - well only a few
> O:) .. Hard to find .. look in sports stores
> 
> I mix Revenge with ERG. I also use a carb from GNC  with med to long
> chain slow uptake polyscarrides (sp)  cant find the spelling for this.
>  It contains Chro-Pic..
> 
> I also use EMERGEN-C  mixed with water at the VC .. I get the small
> bottles of water - just enough to drink in one shot. This is great
> stuff.
> 
> I also like and use BCAA - and DMG - REALLY helps with the cramps in
> the legs .. then there is MSM ..A 50 is harder on me then my horse. I
> guess IF I ever get to the 100 milers again I will just puke and ride.
> 
> I do not normally eat much solid food  - expect bananas  maybe apples
> .. carrots that we share on trail. I will take in a few food bars in
> the last 10 miles  if I feel crashy.. depends on how much ground
> running I have been doing.
> 
> For breakfast - well coffee and donuts work great  that holds me for
> the first 5 miles.
> 
> I will use a backpac  water  unit if the VC is over 15 miles  else I
> carry one  or two bottles of my mix on the saddle - I  like the pommel
> bottle holder from LOVELL OF MACK  - single bottle holder - padded
> with top keeper. Easy to work with one hand while running.
> 
>  See Beth for all the professional advice...
>  Roger R