"Slow release carbohydrates are found in those foods which slowly raise blood sugar levels once eaten. Quick release carbohydrates are the opposite. Foods such as canned baked beans that are made with high sugar content, white bread, water melon and well-cooked pasta are all quick release foods. These can cause spikes in blood sugar levels which are then followed by slumps. These slumps lead to shakiness, hunger, tiredness and other undesirable symptoms. Slow release foods are valued for their ability to deliver sustained energy over a longer period of time. Porridge oats are one such foodstuff. This explains why marathon champion Paula Radcliffe is so keen on making porridge for breakfast on race days. A chart of different foods which rates the relative speed at which they release sugar into the bloodstream has been devised. It is known as the Glycaemic Index and versions are widely available on the Internet. "
It actually depends on how soon before your ride you are asking about.
If you want quick energy, you want simple carbs. Mostly sugars that are quickly and easily absorbed.
If you want long-lasting energy, you want complex carbs that take longer to digest. like the grains in porridge, as mentionned earlier.
True enough, but the penalty of quick energy from simple sugars is the low that follows. Your body will respond better to a gradually releasing sugar like a complex carb.
It actually depends on how soon before your ride you are asking about.
If you want quick energy, you want simple carbs. Mostly sugars that are quickly and easily absorbed.
If you want long-lasting energy, you want complex carbs that take longer to digest. like the grains in porridge, as mentionned earlier.
True enough, but the penalty of quick energy from simple sugars is the low that follows. Your body will respond better to a gradually releasing sugar like a complex carb.
What I do before an epic, is down simple AND complex carbs before a ride. I get the quick boost and then the slow burning fuel, no low. I also make sure to bring a snack, usually a clif bar or two, depending on the intended length of the ride.
I find french toast with minimal amounts of syrup will keep you going all day, not sure if it's just me or if it actually does but every time I've had a good feed of french toast with milk to drink I am good to go all day.