Hi, I’ve been type 2 for over a decade but I’m also a keen cyclist (cycling for over 5 years)
All of the cycling videos and forums suggest that before a long cycle ride I need to “load up on carbs”, and then during the ride to eat more carbs. Even on organised bike rides (charity rides and sportives) the only snacks given out at feed stations are bananas, flapjacks, pastries, jelly beans and jelly sweets etc – doesn’t help when you’re trying to cut out carbs and sugars
Not eating while on a long bike ride is not an option as energy is quickly depleted for any exercise over 2 hour and then its like hitting a brick wall
For someone like me that exercises a lot, what snacks should I be taking out on bike rides to replenish the energy burned during exercise? (I can burn anywhere from 1000 calories upwards for a long bike ride)
Nic
Thank you for this interesting question.
Before exploring this topic, I want to highlight the importance of having a review with your healthcare team before making significant changes if you take any medication to help you manage your blood glucose levels. This is particularly true if you use sulphonylureas or insulin, as these significantly increase the risk of low blood glucose levels (“hypos”).
Back to your question then! (Please note – I’ve taken what might seem like a slightly roundabout route to answer it, but I think the other information is useful for context. For a more direct answer you can start at the “Lower(er) carb snacks” section!)
Exercise improves blood glucose control
It is worth noting that during exercise (and for a prolonged period after) the body is better at using glucose as an energy source, because not as much insulin is required to allow the glucose to enter the muscles’ cells. Any issues with insulin resistance (which is key in relation to type 2 diabetes) are therefore reduced. This means that it is often possible to increase carbohydrate intake to some degree during and after exercise without this having a negative impact on blood glucose control. You may therefore not need to completely avoid all carbohydrate sources during your rides in order to meet your health goals.
Using body fat for fuel
It is also worth noting that many people who take part in longer duration activities do not feel the need to snack whilst exercising. In general, this is because their body is well adapted to using fat as an energy source, and so it can access enough energy from the body’s stores to fuel their exercise. This might take some time to adapt to, both physically and mentally, but it could be something you want to consider working towards (e.g., by reducing your energy intake on rides gradually over time).
Even in this scenario there may still be a benefit to having some carbs during high(er) intensity sections (e.g., when tackling a big incline or when increasing speed) to help ensure the body has access to additional energy quickly enough. The debate around whether this is needed is beyond what needs covering here though I suspect!
Low(er) carb snacks
If you feel you do need something, then suitable low(er) carb snack options include nuts, seeds, berries (and other lower carb fruits), and “bitesize” vegetable options such as carrot sticks. Other low(er) carb snack options can be found here and here. These might be good choices to replace some, or all, of the carbs you might usually have during your rides.
A range of low carb and “keto” snack bars are available, but if you were to look into these then we would advise being mindful of the ingredients. Some of them will be highly processed and will contain things that are unlikely to be health promoting, so we would not recommend them. For more on identifying ultra-processed foods, see here.
Making individualised choices
The best options for you will be affected by:
a) How much capacity you have for carrying foods on your rides – it is always important to consider such practicalities; you probably don’t want a satchel filled with boiled eggs if you prefer to ride “light”!
b) How easy is it is for you to consume them whilst riding – at elite levels gels and liquids are used as they make it easy to quickly consume energy on the go. This might not be as important to you, but it is still worth considering ease of access and consumption within the context of the exercise you do.
c) How well you tolerate certain foods during exercise – some things that might take a little longer to break down in your digestive system (which is often a positive thing in terms of blood glucose control and health) can cause some people issues (e.g., digestive discomfort) whilst exercising.
d) The intensity of your activity – it is more likely your body will be able to meet your energy needs by using its own fat stores during steady, low(er) intensity activities (or periods of activities) than during high(er) intensity activities (or periods of activities). This is because of limits to the rate at which energy can be released and utilised from different sources.
e) Whether you are aiming for maximum performance, or simply being able to comfortably complete your rides – this will influence your needs in relation several of the previous points. If you do take part in events where times and/or performance are important to you then it will be important to experiment with any changes during training to minimise the risk of any issues during such events (including in relation to possible discomfort, as per point “c” above).
What works for you may well be different to what works for someone else too. It may therefore take some trial and error with different foods in different amounts at different times. You can then make your own conclusions based on how you feel during your rides and whether you are able to meet any goals (whether health-related or performance-related) you might have for yourself.
It can also be useful to track your blood glucose levels whilst experimenting with the above, to consider how your choices are affecting your diabetes management as well as your performance. If you do not have access to equipment to do this already, free trials of the Freestyle Libre and Dexcom ONE+ systems are available that you may be interested in (accessible from here and here, respectively). Adding this information to the mix can help you make informed choices that are right for YOU.
Further information
If you are research minded then let me know and I can share some relevant studies, otherwise I would suggest taking a look at this and this at Diet Doctor, which might provide you with a useful and interesting perspective!
Hopefully that helps, but please do not hesitate to let me know if you have any further questions, or if you don’t think I have answered this one!
Thanks and best wishes,
Sean
Dr. Sean Wheatley, MSc, PhD
Science and Research Lead, X-PERT Health
A huge thank you for this Sean. A lot to take in and consider. I feel a lot of test rides are needed. Pun intended - a lot of food for thought ????
You are welcome. Sorry I couldn't provide a simpler (and shorter) answer, but hopefully your test rides will help you find the right choice(s) for you. Let us know how you get on, or if you have any further questions!
