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Beautiful smile and dimples

If someone doesn’t comprehend the concept of fluid calories, the best, simple answer you can give them is yes.

Sugar and lemon juice on your teeth. What could possibly go wrong? Back when I was a racer I would carry a small flask of pure corn syrup to sip from on long training rides, in place of expensive carbo gels, in addition to energy bars and bananas. Looking back I can't believe I did that. And nowadays I stay as far away from sugar as I can, doing a low carb diet, knowing what I know now about how bad sugar is for the human body. Just look at the epidemics of obesity and type 2 diabetes in the US. But I'm also no longer in racing, nor even long distance cycling.

How do you figure how much to use? A teaspoon of dextrose is 12 cal. Are there any other considerations?

Glucose is less sweet than sugar

Too sweet!! Cmon, there's no such thing...

I use the eat my ride app carb balancer on the Garmin.it’s pretty cool

AI gives me this: 1. Basic Sugar Water Recipe: - 30g maltodextrin (around 2,5 tablespoons) - 60g table sugar (around 4.75 tablespoons) - 1 tsp sodium citrate - Flavoring (e.g., True Citrus packet) - Water to fill bottle This provides about 90g of carbs and 360 calories per standard bottle.

Yep! Quite an adventure containing smiles from both you and I :)

i'd be keen to see a revisit to something pure like maple syrup (it is processed tho more so just reduced water) or something alternative to natural sugar reduced and h2o for an apples to oranges comparison.

btw people 100gram of sugar is alot to start off. try starting at 40 grams if sugar and working your way up so your gut has time to get used to it. speaking from experianced first timers 100g will get the shits/stomach pain for a whole week

iv done this a few times; my mix is something like this. Sugar Grams for however much you need. (im roughly at 75-90/H. 500mg to 1gm of Salt/Himalayan Salt. Fill up the bottle the rest of way with water. Mio Water Flavor for taste. I like the Caffeine ones as well.

hi mam can i use brown sugar?

Lady yo ass just made lemonade 😂

Need to get out here

Have fun out there Doc! 😉

First comment! 🎉😄

You didn't talk about your full experience using sugar water, just about your teeth.

Factor meal deal/0prep

Thanks very much for this. I believe most people on low carb diet higher fat prefer this because of wanting flavour in their food. not dry food thats low in fat. Can you give good examples on how to get good flavour foods on low fat diets? also, top snacks that taste good and are fast to cook. last one: if we work on desk all day and only move for the workout how would you distribute the macros and calories for e.g. 85kg and 250 watts ftp guy who does zone 2 rides at noon all days but high intensity workouts on tuesdays and saturdays? many thanks for your videos 🙏🏻

Happy to run into you here. This video answered a few questions I had. The things you say really ring true to me. I always wonder what and when to eat after my rides for my best health and performance advantages. Looking forward to learning more from you.

I think Ozempic's muscle loss side effect is because it does not solve the user's main issue: macronutrient ratio. Until now, all obese people I know, eat plenty of carbs, some fat and very little protein in relation to total calories. When they start using Ozempic, they reduce their intake of the same food, thus getting into a serious protein defficiency. It was more than 5 years ago when Romanian doctors started prescribing an injection for weight loss (most probably it was this). A neighbor and an aquaintance had a fast weight loss. One of them died of cardiac arrest in the train. The other collapsed at the factory gate. Same death. This reminds me of how lots of anorexic people die - of cardiac insufficiency. Not enough muscle to support function. Manufacturers of such drugs evade responsibility by writing "you need to change your nutrition and do sports" on the label.

How about just spiking orange juice or a smoothie with sugar and salt?

What if you brush your teeth after the ride? Or at least just twice a day.

Get it girl! Ride that bike like you stole it!

This will wreak your teeth.

"Slow and steady" is 100% the way to go. What I found highly efficient was to increase my daily step count. About a year ago, mine was all the way down to 2.500 steps per day (office worker), and weekends could be below 1.500... So I decided to do something. I changed the route I took to the bus, so I would have to walk 15 minutes every morning, and 15 minutes every afternoon/evening. This became a natural habit, and I started to average around 5.000 a day (more on many days, but on days where I have time for nothing else, 5.000 would be my 'baseline'). It became effortless and a natural part of my day. About one week ago, I decided to increase this again - I now walk 30 minutes each way (15 more than before). Since I was already in the habit of walking, this doesn't feel like that much extra effort. And my new 'baseline' is 7.500 steps, on days where I have time for nothing else. My weekends I am still struggling a bit - but I have found that having an errand/something I need to do tends to motivate me more than just going for a walk with no goal. Therefore, I have started to create needs to walk. For example going to get lunch at a really good salad place I can walk to - indulging in something nutritious and delicious, and a reason to take some extra steps. Or creating other errands or projects to move for. If I can keep this up, I should have a weekend baseline of 5.000 steps. It is the same with nutrition - I have created super low effort healthy go to meals, on days where I have less energy for cooking. Next step is to start meal prepping. I think I will start by doing just a few meals a week/short preparation time. And then maybe increase. Same concept as with the steps - create a baseline that feels effortless, and increase from there. :) This may seem pathetic to many people - we all love to see those extreme overnight changes. But that never worked for me. The key for me is consistency, and making it feel effortless and natural. And I think it is that way for a lot of people. Wether you are talking exercise or nutrition.

After developing fructose intolerance, I needed to experiment. I ended up using 1/4 coconut water, 2 x heaped teaspoons of glucose powder, 2 x heaped teaspoons of rice syrup (glucose and carbs), squeezed lemon and a little Celtic Sea salt. It tastes great and seems to work really well. When I train, I drink water, when I race, I consume my drink.

I seem to get away with sugar water with shorter (2-4 hour) or cold rides. When it gets hotter and longer (4-9) I can get gi upset. Not sure if this is due to frustose. I have started to become more aware of my stomach during a ride, if its emptying properly.

Wait wait wait... this guy says "men in their 50's" have a hard time talking to women about this? What a daft thing to say. With such narrow minded thinking, this guy has no business giving advise to anyone but his mother.

I used this today. Worked great. 50g sugar in 600 ml water. A little salt and a squeeze of lemon. I thought it tasted great. Plenty of energy and no gi issues. I will probably use 60 gm next ride.

Great practical advice thanks Gemma.

7.49 in and you haven’t stated your topic!!

Don't ask Americans to introduce themselves lol...10 minutes later...

What about glycogen storage and fat oxidation rates? You don't need to fuel a 2hr zone 2 ride (60-65% FTP) unless you raced the day before or are racing the day after. All you're doing constantly fueling every ride is preserving muscle glycogen but the only way to enhance glycogen stores is to occasionally deplete them then refuel. If you're glycogen storage capacity is low then you'll always need exogenous glucose to fuel harder efforts (anything above 65% ftp for most people!), but what happens when you can't fuel enough or forget?! I'll tell you, it's bonk city!

Image and sound goes out at 19:14 and comes back up at 21:30 FYI. Thanks so much for the info in this video! :) Cheers Dr Gemma Sampson and Coach Josh Brandwene

Nice video! But the audio levels are really low compared to other videos on RUclips

The week before Hells Bells 2023 there was a 5 for $10 sale on Clif bars. So for 24hrs all I ate was Clif bars. Mate. I know what you're describing 🤣🤣 Lived and learned 🤢 Cheers for putting out such helpful content 🤘

If is was the best the Tour de France would be using it.

Would Coke not have the same effect as it is loaded with sugar, that is coke diluted with water ?

Dental health?!

Interesting ,what size was your bottle & what about electrolytes?

The last 6 months have been adding 100g sugar, 10g honey and salt to my bottles and it has changed so much. 2-3 hrs in a solid ride and still able to hit power numbers and recovery is much better

Well said…even now with all the information at people’s fingertips folks don’t take nutrition seriously…good on you moving somewhere nice 🙂👍🏻

Why eat nuts when you can eat peanut butter 🥰

Yes! my people 🤗….sugar…maple syrup….lemon juice…experiment with salt if you wish….makes a good drink 🥳👍🏻

I threw some of that new Fangled Popcorn Flour into my Water Bottle to avoid Fructose

'promosm'

the clear mind is very important. I remember when I was younger, there wasn't so much input/entertainment on us. We would have a lot of "nothing" time, those were the time when we so much time to think about what is needed to be done. Lovely work, keep it going Doc.