A few years before we started No Nonsense Nutrition, we (the founders, Kevan and Dave) just rode our bikes with water in our bottles. Maybe if we were going for a longer ride, we'd bring a banana or a granola bar. If it was really hot out, we'd throw some tabs in our bottles too.
And then we started getting more serious about our performance. We entered a few races and got signed up on a training program. We started listening to podcasts and following serious athletes and coaches on YouTube - it was then that we realized we were leaving a lot of performance on the table by not taking in carbs while riding.
Below is some research based evidence that highlights the performance improvements of athletes before and after carb intake.
The Science Behind Carbohydrates and Endurance Performance
Carbohydrates are the body's preferred source of energy, especially during prolonged and intense physical activity. When consumed, carbohydrates are broken down into glucose, which is then stored in the muscles and liver as glycogen. During endurance events like cycling races, the body relies heavily on these glycogen stores for fuel. This 2022 study by Tim Podlogar talks about how this concept is 'well established' in the exercise community.
We've gathered some scientific and anecdotal information to help you understand the importance of utilizing carbohydrates when on the bike.
Scientific Evidence
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Enhanced Performance:
A meta-analysis (study of studies) published in 2019 in the National Library of Medicine found that 82% of studies reporting 'significant benefits' on endurance performance when athletes added carbohydrates to the session.
Not only does fuelling during workouts or races help improve performance, but it also helps with recovery. By finishing the workout in a non-depleted state, you're helping your body be ready to go for the next session. Of course, recovering post workout or race is also an important nutritional step to take. -
Glycogen Sparing & Fatigue Resistance:
A study in the Journal of Sports Sciences found that as carbohydrate levels were increased during activites, muscle glycogen levels were correspondingly preserved longer into the effort. Essentially what this means is that we can delay fatigue and better preserve our glycogen stores by taking on carbohydrate during our training and racing. Rates of up to 90g/hr of carbs, which were once considered very high, are now considered quite normal.
Anecdotal Evidence
Most of us have bonked in the past at some point. We all know that feeling; completely dead, nothing left, can't go any further, "I'll just curl up and die under this tree, thanks" type feeling.
While bonking doesn't have an official definition, a good candidate would be: Bonking is muscle glycogen depletion. And we know glycogen comes from carbohydrate intake. So if we want to avoid bonking in the future, or at least delay it as long as possible, then we need to consider a carbohydrate intake regime for the duration of our activity.
What's Next?
If you're interested in starting to fuel your activities with carbohydrates, check out our Products page.
