Cycling Nutrition: The Benefits and Optimal Use of Gummy Bears

Why Gummy Bears for Cycling?

Gummy bears serve as an effective and readily accessible carbohydrate source for cyclists due to their high content of simple sugars, rapid digestibility, and convenient portability, providing quick energy during prolonged efforts.

The Energetic Demands of Cycling

Endurance cycling places significant demands on the body's energy systems. The primary fuel source for moderate to high-intensity exercise is carbohydrate, stored as glycogen in muscles and the liver. As exercise duration extends beyond 60-90 minutes, these internal glycogen stores become depleted, leading to fatigue and a significant drop in performance, often referred to as "hitting the wall" or "bonking." To sustain performance, exogenous (external) carbohydrate intake becomes crucial.

The Science of Carbohydrate Replenishment

During prolonged exercise, consuming carbohydrates helps to:

• Maintain Blood Glucose Levels: Preventing hypoglycemia and ensuring a continuous supply of fuel to the working muscles and brain.
• Spare Muscle Glycogen: Allowing internal stores to last longer, delaying fatigue.
• Enhance Performance: By providing readily available energy, enabling higher intensities and longer durations.

The body can absorb different types of sugars at varying rates. Glucose (or dextrose) is absorbed rapidly via specific transporters (SGLT1), while fructose utilizes a different pathway (GLUT5). Research indicates that consuming a mix of glucose and fructose can enhance carbohydrate oxidation rates, allowing the body to utilize more carbohydrates per hour than glucose alone, up to 90 grams per hour for well-trained athletes.

Why Gummy Bears Specifically for Cyclists?

Gummy bears, while seemingly unconventional, offer several distinct advantages that make them a popular and effective choice for on-bike nutrition:

• High Simple Sugar Content: Gummy bears are primarily composed of simple sugars like glucose syrup, sugar (sucrose, a glucose-fructose disaccharide), and sometimes dextrose. This composition provides a rapid influx of easily digestible carbohydrates, making them ideal for quick energy boosts during intense or prolonged rides.
• Rapid Absorption: The simple sugar profile ensures quick digestion and absorption into the bloodstream, making energy available to working muscles almost immediately. This is crucial when immediate fuel is needed to prevent or counteract fatigue.
• Ease of Digestion: Unlike some energy bars or whole foods that contain significant amounts of fat, fiber, or protein, gummy bears have a very low content of these macronutrients. This minimizes the risk of gastrointestinal distress, such as bloating, cramps, or nausea, which can be common with more complex foods during high-intensity exercise.
• Palatability and Texture: Their soft, chewy texture makes them easy to consume while riding, even at speed or with an elevated heart rate. Many cyclists also find their sweet taste and variety of flavors more appealing than some bland commercial energy products, which can aid in consistent consumption throughout a long ride.
• Cost-Effectiveness and Accessibility: Gummy bears are significantly cheaper and more readily available than specialized sports nutrition gels, chews, or bars. This makes them an economical choice for regular training and racing.
• Portability and Convenience: They are lightweight, compact, and easy to carry in a jersey pocket without melting (unless in extreme heat) or becoming overly messy. They don't require unwrapping complex packaging while riding, making consumption seamless.

Optimal Use and Considerations

While gummy bears are effective, their use should be strategic:

• Timing: Consume them consistently throughout rides lasting longer than 60-90 minutes. A common recommendation is 30-60 grams of carbohydrates per hour, potentially up to 90 grams for highly trained athletes consuming a glucose-fructose blend.
• Hydration: Always consume gummy bears with water or an electrolyte drink. While they provide carbohydrates, they do not offer essential electrolytes (sodium, potassium, etc.) that are lost through sweat and are crucial for fluid balance and muscle function.
• Individual Tolerance: As with any nutrition strategy, practice in training to determine individual tolerance and optimal dosage. "Training the gut" is essential for long-distance events.
• Limitations: Gummy bears lack micronutrients, protein, and significant amounts of electrolytes. For very long events or multi-day tours, a more comprehensive nutrition strategy incorporating other food sources or specialized products may be necessary to ensure complete nutritional needs are met. Dental hygiene should also be considered due to their high sugar content and stickiness.

Conclusion

In summary, the humble gummy bear has earned its place in the cyclist's nutrition arsenal not by accident, but through its effective delivery of simple carbohydrates in a highly digestible, palatable, and convenient format. While they don't replace a comprehensive nutrition strategy, their utility as a rapid energy source makes them an invaluable tool for maintaining performance and enjoying the ride.