Granulated Sugar Energy Drink | Recipe
Nutritional topics are always difficult to approach given how complex and nuanced the subject can be. But when recently I was looking for a neutral flavoured energy powder, I came across an interesting thread proclaiming simple granulated sugar to be one of the best fuelling options when out on the bike. So this post will explore that further, but again, highly complex and nuanced topic so please always consult a medical professional.
The good news
The TL;DR on this is essentially, yes. Granulated sugar is just as effective at fuelling your ride as any energy powder produced by the most recognisable brand. It is also incredibly cost effective, and has a composition that lends itself well to the task.
That’s because every day table sugar (sucrose) is made up of 50% glucose and 50% fructose. This is important for absorption, a word that has become common in the pro peloton in recent years. Put simply glucose and fructose use different transporters in the small intestine, meaning they can be absorbed simultaneously. This study shows a glucose + fructose mix was 8% faster over a 2 hour effort compared to glucose only, and 19% faster than plain water. This becomes important for professionals as generally speaking the body can only absorb 60g per hour from either source, requiring a combination of both to push higher limits. With the seemingly unstoppable Pogacar consuming 120g per hour on some stages of this year's tour de France.
The bad news
Unfortunately there are down sides to consider before pouring a heap of sugar into your bottle. Firstly the taste can be unpalatable for some, especially at higher doses. Secondly, sipping sugary beverages over a long period of time can accelerate tooth decay. Granted this applies to any carbohydrate powder, but sucrose is more potent than alternatives like maltodextrin which is commonly used by commercial brands. And thirdly, it can generate gastrointestinal discomfort for some, although again this is only in high concentrations and could also be an issue experienced with commercial options.
To put some of those dire warnings into perspective though, a Grande Frappuccino with whipped cream and caramel drizzle contains 62.5g of sugar. Talk about unpalatable!
Carbohydrate oxidation vs Fat oxidation
Another consideration is carb vs fat oxidation. Being able to absorb more carbohydrates via sucrose to fuel your rides may sound like a good thing, but there is a crucial balance to be aware of. Carbs are the bodies preferred source of energy, but utilising fat stores can be better for endurance. Dr Gemma Sampson has a good video on this where she explains how when your body prioritises sugars as its energy source, that can come at the expense of it using fat. Relying on sugars too much can lead to a drop in performance over longer distances as the body becomes less accustomed to using fat as fuel.
And so we run into the nuance of nutrition again. Yes, in most general applications using store bought sugar is an effective and budget friendly alternative to branded energy powders and gels. It can be customised with preferred flavourings and is available at short notice from any local store.
But it is important to understand the full fuelling picture and tailor it according to the ride or training session. Intensity, duration, age, weight, metabolism etc all matter when it comes to understand event day nutrition. Trying to consume 120g per hour because that's what the pro's are doing isn't necessarily good advice...sadly! But if we do find a hack to make you faster, we'll let you know.
/Happy Riding