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Need more carb ideas and electrolyte recipes

Answered on August 19, 2014
Created July 09, 2013 at 6:58 PM

Hi everyone I do quite a bit of running and cycling for fun. On Sunday I had a rather bad experience after a 30mile ride-up about 2000ft in elevation over the first 15 miles, so for me it's a tough ride. I've had it happen on a couple of occasions now. I feel fine during the ride but about 10 min after getting home start to feel very nauseous and dizzy and sort of a cold clammy sweaty feeling-also felt very close to fainting in the shower. My first instinct is to eat something, but can't bring myself to eat because of the nausea. This last time it was extremely humid outside, which is very unusual for where I live. So I was sweating a lot more than normal-or maybe the same amount, but it usually evaporates! So even though the temp wasn't that bad it felt really hot out.

I'm thinking either dehydration, low blood sugar, low electrolytes, or beginning of heat exhaustion.

I think maybe I need more carbs in my diet to top out my glycogen before this type of ride? I do eat sweet potatoes or squash almost every day. But, when I count carbs I'm usually around 75-90g a day. I'd like to get closer to 100-150. I do however run on an empty stomach with no problems. The big difference is I'm out the door about 30 minutes after rolling out of bed for a run, vs 2+ hrs for a bike ride (need dawn!). Is that too long of a time without eating for exercise?

Also, is there a paleo/primal friendly version of gatorade? Or an electrolyte mix?

62fafa8cb15af7c562fa8c270f7b6174

(619)

on July 10, 2013
at 01:53 PM

If you let them dissolve in your mouth, they're just like a gel. Or a gel is just like a date ...

Ee6932fe54ad68039a8d5f7a8caa0468

(2668)

on July 09, 2013
at 10:37 PM

i second the date recommendation. you don't have to eat many of them either - nobody wants to be cramming in food while on a bike, just to restore glycogen.

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5 Answers

2
089dd41b18fbb95ebb5347cded708d98

(5635)

on July 09, 2013
at 08:00 PM

have you tried dates? they are like pure sugar. 2 dates have around 60 grams of carbs.

Ee6932fe54ad68039a8d5f7a8caa0468

(2668)

on July 09, 2013
at 10:37 PM

i second the date recommendation. you don't have to eat many of them either - nobody wants to be cramming in food while on a bike, just to restore glycogen.

62fafa8cb15af7c562fa8c270f7b6174

(619)

on July 10, 2013
at 01:53 PM

If you let them dissolve in your mouth, they're just like a gel. Or a gel is just like a date ...

0
673637677e38acbbb43976aecfcefa9f

on July 09, 2013
at 10:55 PM

Thanks everyone I don't think I've ever eaten dates, I'll get some and try them at home to make sure I'm good with them!

I'll definitely try that electrolyte recipe!

0
74786bbe8254844304a33943290c4d6d

on July 09, 2013
at 10:00 PM

Fill a water bottle with cold, filtered water.

Add a good dash or two of sea salt.

Add another good dash or two, or three of white sugar.

Add lemon slices as desired and thinly sliced ginger.

Put the lid back on and shake.

Enjoy.

0
Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on July 09, 2013
at 09:47 PM

Papaya and cantaloupe are both fantastic sources in terms of providing electrolytes.

0
C6648ab69e5a1560c7585fe3ba7108fb

on July 09, 2013
at 08:14 PM

There are mixed reviews on the efficacy of coconut water as an electrolyte replenisher: Pro: http://www.jissn.com/content/9/1/1 (I think this may have been sponsored by VitaCoco though, so be warned, there may be bias in it) Con: http://healthandwellness.kaplan.edu/articles/nutrition/Coconut%20water%20-%20Is%20it%20really%20natures%20sport%20drink.html

That's all I've actually found in terms of studies on it.

Of course, you could always just make your own as well: http://www.fitday.com/fitness-articles/nutrition/healthy-eating/how-to-make-a-homemade-electrolyte-drink.html

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