CoreDiet Info on IM Change from PowerBar to Gu Gels...

Coach Patrick

 FYI, I was authorized to pass this on!

+++++++++++

Hello CoreDiet athletes!



As you may have recently heard, there has been a change in the on-course nutrition products used during Ironman branded races. GU will now be the official energy gel and energy chew served during all domestic Ironman branded races. PowerBar PERFORM is still the course drink supplied in Ironman and PowerBar is also the official energy gel and sports nutrition bar for the 2012 Rev3 season.



Read more here:

http://ironman.com/media...z1qR5wgvqR



Why do QT2systems and the Core Diet recommend PowerBar products in the first place?

Research has clearly shown a benefit using this mix of carbohydrates for fuels: dextrose, fructose & maltodextrin. This combination of higher glycemic carbohydrates (dextrose & maltodextrin) with the low glycemic carbohydrates (fructose) will give you the better supply of blood sugar in training and racing and help keep your stomach settled. PowerBar uses these combinations of carbohydrates in all of their products. Additionally, the higher sodium content (especially in PB gels) is a huge benefit. It eliminates the need in most cases for taking sodium caps throughout the race. (Some athletes still require these caps, please follow your specific fueling plan for those recommendations).



Here is a quick breakdown of PowerBar Gels and GU Energy Gels:

PowerBar Gels: 2:1 glucose to fructose ratio. (Ingredients: maltodextrin and fructose)

All flavors: 27g Carbs (10g sugars), 200mg sodium, 20mg potassium, 0g fat



GU Energy Gels: 70-80% maltodextrin, 20-30% fructose (ratio depends on flavors)

Here are a few flavors:

Chocolate Outrage: 20g Carbs (6g sugar), 40mg sodium, 40mg potassium, 2g Fat

Mint Chocolate: 20g Carbs (6g sugar), 55mg sodium, 45mg potassium, 2g Fat

Jet Blackberry: 25g Carbs (5g sugar), 45mg sodium, 35mg potassium, 0g Fat

Espresso Love: 25g Carbs (5g sugar), 50mg sodium, 40mg potassium, 0g Fat

Tri-Berry: 25g Carbs (5g sugar), 50mg sodium, 35mg potassium, 0g Fat



Issue: The biggest factor here, as you can see above, is the low levels of sodium in GU gels compared to PowerBar Gels (approximately 40-50mg vs. 200mg). Over the course of a race this can add up quick ly especially for those athletes with high sodium needs. Carbohydrate content is very similar with the exception of Chocolate Outrage and Mint Chocolate, as they only have 20g of Carbs. Most of the other flavors have 25 grams of carbs. PowerBar Gels have 27 grams of carbohydrates. Also note that GU gels contain fairly high levels of vitamin C and E, which may upset your stomach over the course of a long day, and really don't do anything to make you faster on race day.



Recommendation:

BIKE: Bring your own PowerBar Gels and Bars with you on the bike. This is consistent with what you have been doing up until this point. Whether you tape your gels on your bike, use a bento box or your pockets on the uniform, continue to do this as well as fuel with the PowerBar PERFORM that will be provided.



RUN: Bring your own PowerBar gels for the run (and Cliff Shot Bloks if your plan calls for that).

If you end up having to switch over to GU Energy Gels (due to dropped PowerGels, or other mishap), the only adjustment that really needs to be made is sodium (as long as you avoid the chocolate flavors that have lower carbohydrate content). This adjustment can be done by adding salt caps such as SaltStick or by drinking additional Perform on course. How much you need to supplement is dependent on your sodium needs.

If you end up having to switch over to GU Energy Gels, and your plan calls for 4 PowerBar Gels during the run course, you will come up short on sodium by about 600mg sodium. From an hourly standpoint, this may or may not have an impact depending on how much sodium you lose in sweat. Your hourly sodium requirements are stated in your plan on the "Sodium and Fluid Analysis" page!



If you have any concerns, please reach out to the coach or dietitian who wrote your fueling plan or post general questions on the Core Diet Ask The RD forum. Please do not stress or worry over this change, it has an easy solution if you plan ahead! I do not want anyone of you making this decision on race day in T2 :-)

If you don't have a detailed fueling plan from us, we suggest getting one before the season starts, so we can take race fueling off the table as a limiter for you!

 

 

Have a great race season!



Jaime

Jaime Windrow RD Nutrition Programs Director

Registered Dietitian & USAT Level 1 Coach



jaime@qt2systems.com

917.294.6144

Paul Hough

Coach P - This QT2 memo was posted to ST several days agon and was pretty well raked over the coals as biased since QT2 is sponsored by PowerBar. Frankly, I like both Gu and PowerGel, but consider the Gu Roctane to be the superior product. So I thought it was a plus when WTC made the switch. However, I've recently tried some free samples of "Reload" gel from Ignite Naturals and the taste beats other companies hands down. It's sharp and sweet -- hits your tongue like WHAM. I'm definitely gonna pack some of that for my long course rides/runs...when I don't think I can stomach another Gu/PowerGel - pop out the Reload and see if it still tastes like candy.

kurshing

Bottom line - IF I have been training with Gu (and do so until TX) and have no issues with the stomach stuff you mentioned, no need to worry, right?

Just trying to avoid being "alarmed" by your email...

Coach Patrick

Guys, thanks for the feedback. FWIW, I don't go to ST before reading other industry stuff. As a long time Powerbar user myself, I found the information useful. If you have never used Powerbar stuff, or love the GU stuff, then clearly the article above does not apply to you. This is specifically for folks who used the on course nutrition resources from Powerbar (in training and racing) and will now be making the switch. Posted here as I thought many of you would like to know some of the specifics about the two products and how it could help / hinder you on race day!

kurshing

FWIW - thank you for posting here; I don't read ST or anything else really...just EN stuff. There is enough EN mojo that I know when something comes up elsewhere, it will end up here anyways; and when it ends up here, out EN 'brains' will have dissected it better than I could have anyways.

Love this group!