Probike Did You Know? Topic: "Why Should You Replenish?"
Why Cyclists Need to Replenish and Can’t Live Without Sugar – Is It True?
In the world of cycling and other sports, many athletes have likely experienced issues such as dizziness or fainting during exercise. One common cause is “low blood sugar”, leading both beginner and even some professional athletes to wonder: Is sugar really essential for exercise, and how should it be consumed properly? Today, we have the answers for you.
Sugar and Its Key Role in Exercise
Understanding the body’s energy starts with the “energy usage hierarchy,” which can be simply explained as follows:
- Carbohydrates – The fastest source of energy.
- Fat – Used as a secondary energy source.
- Protein – The last resort for energy.
Carbohydrates are broken down into glucose, which is stored in muscles and the liver as glycogen. Glycogen is the primary energy source for activities requiring rapid and intense energy, such as long-distance cycling, sprinting, or climbing steep inclines.
What Happens When the Body Lacks Energy from Sugar?
When muscle glycogen is depleted, the body will start drawing energy from liver glycogen. If both sources are exhausted, cyclists may experience “energy depletion”, commonly referred to as “Bonking.” This significantly impacts performance and safety.
The solution is simple: “Replenish your energy” by consuming foods or drinks rich in carbohydrates, such as:
- Energy gels
- Sports drinks
- Fresh fruits
- Bread
- Energy bars
These foods help quickly restore glycogen levels in the body, allowing cyclists to regain the energy needed to continue their journey.
Can You Just Eat Sugar Cubes?
The answer is not recommended! Consuming highly concentrated sugar can lead to negative effects, such as cramps or digestive issues. This is because the body absorbs sugar most efficiently at a concentration of 6%-8%.
If you need a high sugar intake, consume it gradually and drink water alongside to dilute it. Allow your body a moment to digest before resuming exercise.
Tips for Cyclists of All Levels
- For Beginners: Always carry energy gels or fresh fruits with you and consume them in appropriate amounts during your ride.
- For Pros: Energy planning is crucial. Replenish energy periodically, especially for long rides or endurance races.
As cyclists, it’s essential to add a little sweetness to your rides, especially when striving to reach your cycling goals. Proper energy replenishment is the key to pushing further and enjoying every route.
