Regardless of whether you’re riding 250km in nine-and-a-bit hours or hitting the trails with mates for an arvo of fun, proper nutrition can be the difference between a rad day out and a hunger flat so strong it makes the ground shake. The major distinction for riding is getting the right mix of carbs, protein, electrolytes and caffeine and being able to stash it in a relatively small pocket for easy access on the go. Oh, and it should probably taste good too!
We’ve been sampling some of Science in Sport’s (SiS) nutrition products on the bike and off; here’s an overview of the carb-rich goodness that’s been fueling our rides.
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Science in Sport Go Isotonic Energy Gel
- Price | $23.95 for 6
- Flavours | Apple, Orange, Lemon & Lime, Tropical, Fruit Salad, Pineapple, Black Currant
Carbohydrates get a bad rap in civilian life, but consuming them while exercising is crucial.
When you’re on the bike, it’s recommended to consume more than 60g per hour to avoid bonking. Science in Sport’s Go Isotonic Energy Gel has 22g of carbs in each sachet.
Isotonic is the key word here: the carbs will absorb faster, and they’ll be easier to digest without needing to drink a lot of water. Being a gel, they’re convenient to eat in motion – if you’re racing though, consider making a small incision with a pair of scissors beforehand so you can open them easily with one hand (or your teeth) while riding. The Go Isotonic Energy Gel range is available in seven flavours.
Science in Sport Beta Fuel Energy Gel
- Price | $29.95 for 6
- Flavours | Orange, Strawberry & Lime
The recent carb revolution has well and truly changed the way people are fuelling their rides, with some top athletes ingesting more than 120g of carbohydrates per hour. If you’re pushing big watts, you want to maximise the amount of fuel you’re taking in each time you eat, or if have a sensitive stomach or bloat easily, something a bit more carb-potent may be in order.
The Beta Fuel Dual Source Energy Gel steps it up a notch with 40g of carbs in a 1:0.8 ratio of maltodextrin-to-fructose — Maurten, Fixx Nutrition, and quite a few others use this same ratio. There’s been a lot of research into this ratio, which SiS reckons is a scientific sweet spot (pun intended) for how much of the carb input you’ll actually use.
SiS says this blend has been reported to reduce nausea and the feeling of being full, compared to higher maltodextrin to fructose ratios. There’s only two flavours to choose: Orange, or Strawberry and Lime.
Science in Sport Energy Bake
- Price | From $54.95 AUD for 12
- Flavours | Lemon, Strawberry, Tiramisu, Orange
Gels are easy to consume on the go, but sometimes a bit of solid tasty food is just the ticket. The SiS Energy Bake has 30g of carbs in it, including a gooey centre with 10g of fructose.
The surrounding cake itself is quite soft, and while not as easy to get down as a gel, it’s a welcome relief. Having a lemon cake to look forward to might just brighten your outlook enough to make a difference while you’re travelling through the depths of the pain cave. Your stomach will thank you as well.
They’re available in four great flavours: Lemon, Tiramisu, Orange and Strawberry. Unlike the other products tested here, the Energy Bakes are not suitable for vegans.
Science in Sport Beta Fuel Energy Chew
- Price | $116.95 AUD for 20
- Flavours | Lemon, Orange
Somewhere between the gel range and the energy bake sits the Beta Fuel Energy Chew, a chewy jelly-like bar – it’s like a giant fruit snack!
With 46g of carbohydrates, it will do wonders for you when you’re in a slump after extended periods of exercise. Like the Beta Fuel gels, it has the magic glucose-to-fructose ratio of 1:0.8. Why would you have one? Quite simply, the Energy Chew is a welcome flavour and texture relief when you’ve spent hours consuming gels, while still being tasty and easy to get down on the bike.
Science in Sport Hydro Tablets
- Price | From $15.95 AUD for 20 tablets
- Flavours | Strawberry & Lime, Cola (+Caffine), Pineapple & Mango, Pink Grapefruit, Lemon, Berry
Just as you need to refuel, you’ll also need to rehydrate. Drinking water alone won’t help you with sodium and magnesium lost through sweating, so it’s something you’ll need to add back somehow. These minerals also help your body absorb more of the water you drink, so drop a SiS Hydro Tablet into a 500mL bottle of water to turn it into a high-electrolyte drink with lots of added vitamins and minerals.
With seven flavours to choose from (including one with added caffeine), they’re great whether you’re spending your Sunday mornings on the bike or in bed with the VB flu.
Science in Sport Go Electrolyte Powder
- Price | $31.95 AUD 500g
- Flavours | Blackcurrant, Lemon & Lime, Orange, Tropical
Another addition to your bottle, but with carbs. There are four different flavours of SiS Go Electrolyte Powder to choose from.
The powder is an easy way to get a lot of carbs into you in a hurry – two 20g scoops in a 500mL water bottle will give you 36g. The powder also contains sodium, magnesium and potassium to protect against cramps and support water absorption. Coming in four flavours, it’s definitely one of the stronger saltier tasting drink mixes on the market, but won’t turn your stomach once it gets warm.
Science in Sport Rego Rapid Recovery Powder
- Price | $39.95 AUD 500g
- Flavours | Chocolate, Strawberry, Vanilla, Banana
A combination of carbs and protein is the recommendation post-exercise. To greatly oversimplify things, you need the carbs to replenish what you spent exercising and protein for muscle recovery and growth.
Speaking of simplification, SiS claims it has a solution in its Rego Rapid Recovery Powder. Three scoops of the powder contains 20g of soy protein isolate (ideal for lactose intolerance), 22g of carbs, electrolytes, vitamins and minerals. The brand recommends having it mixed with water rather than milk for the quickest absorption.
