The fabled banana is a regular choice to have on the bike being a carbohydrate dense fruit, high in micro-nutrients and a wholesome food that’s cheap and easy to get hold of! What makes it a particularly great choice is your ability to combine it with other sources of carbohydrate like a gel to provide you both a glucose (gel) and a fructose (banana) source of carbohydrate making it easier on the stomach to while getting more in.
Why do we need both?
Getting a combination of carbohydrate when doing long rides or medium to long but more intense rides is massively important so we’re able to maintain out blood glucose levels and enable us to keep turning those pedals and performing how we need.
There is a fixed amount of glucose and fructose we can absorb per and anything over this will start to wreak havoc for your stomach.
- Glucose – 1g/per min or 60g/per hour
- Fructose – 0.5g/per min or 30g/per hour
Individually the amount you can take of each is shown but they both use multiple transporters or trains if you will, to pass through the intestine wall, meaning we can combine the two and have up to 90g/ per hour.
Knowing this will massively help if you seem to keep getting stomach issues even at lower amounts opting for two carbohydrate sources could solve this OR if you’re doing long hard rides and need to make sure you’re performing!
Intra-Ride Banana Bread
Creating small bitesize portions, you can just wrap up and take out on the bike with you, or something just enjoyable to have after a ride.
Macro nutrients per 1/12th
197 – Calories
3.3g – Protein
7.4g – Fat
30.1g – Carbs
- 230g Flour
- 80ml extra-virgin olive oil
- 175g Honey
- 2 eggs
- 2 large bananas mashed (~260g)
- 3 tbsp water
- 1 teaspoon baking soda
- 1 teaspoon vanilla extract
- ½ teaspoon salt
- ½ teaspoon ground cinnamon
MIX Honey and oil together
ADD Eggs, mashed banana and whisk
ADD Flour and remaining ingredients and stir till thoroughly mixed
BAKE @ 165C fan assisted for about 50mins or until a knife comes out clean