How to use Kalkman Energy Bites and Energy Shots
Energy Bite and Energy Shots have been created as a delicious natural source of energy and electrolytes for cyclists. They are made in portions that make carbohydrate dosing before and during your ride simple and convenient. Both the Energy Bite and Energy Shots contain around 15 grams of carbohydrate so can be used interchangeably depending on your situation. The Energy Bite is for when you want something more substantial while the Energy Shot is even quicker to swallow or can be added to a bidon. Always also drink fluids when eating Kalkman Energy Bites or Energy Shots.
Good Energy
Natural carbohydrate sources, dried fruit , maple syrup and date syrup are the foundation for Kalkman products. When eaten in small portions these nutrient rich, low-glycemic carbohydrates won’t spike and subsequently crash your energy levels, as you may experience with traditional energy bars and gels. This is what we call good energy.
Electrolytes
The natural ingredients used to make Kalkman Energy Bars and Energy Shots are packed with nutrients compared to other, more processed energy bars and gels. These nutrients include electrolytes, electrically charged minerals and compounds that help your muscles to contract, your central nervous system to function and your body balance acidity. Electrolytes are lost when you sweat and therefore important to replace when you are exercising.
Basic Nutrition Guide
The most important variables to consider are:
- How long your ride is
- The intensity of your activity
- The weather conditions
Longer, harder rides and hotter or more humid weather require larger quantities of energy, fluids, and electrolytes. This basic nutrition guide will help you to establish a starting point for finding a plan that works for you.
Two to three hours before you start
Aim to eat a good meal in the hours before your ride. This meal needs to top up glycogen stores and fluid levels and must also be easy to digest. Choose digestible sources of protein such as eggs and low fat yoghurt and then combine these with more complex carbohydrates such as oats, potatoes and whole grains. Drink plenty and fruit juice diluted 50/50 with water can be a way to also add an extra carbohydrate source.
One hour before you start
You can begin to eat for your ride, focusing on carbohydrates that will not spike your blood glucose such as a Kalkman Energy Bite. Some caffeine can also be useful at this point so maybe combine your Energy Bite with a double espresso. Don’t forget to also keep drinking and topping up electrolytes, you could try a Maple Coffee Energy Shot added to a bidon of water.
During the ride
Eat and drink small amounts continuously to your target amount of carbohydrates as shown in the matrix below. For example for a high intensity 2 hour ride your target would be 60 grams per hour. An Energy Bite every 20 minutes would provide 45 grams of carbohydrate and the remaining 15 grams could be an Energy Shot added to your bidon.
After your ride
If you are going to need to ride again within 24 hours it is important to begin to refill your glycogen reserves by eating some carbohydrates. Your body will also benefit from protein rich foods to help with repairing muscles and other tissues that your ride will have damaged. Lastly, don't forget to keep drinking to help restore your levels of hydration.