Avatar universal

Insulin issues after coffee break. 45 mile bike ride.

Bonk after coffee stop (Club ride)
Post19 Mar 2017 12:24

Anyone had this issue? I get to the cafe stop, half way on a 45 mile Club run, stop for a coffee (3 sugars) and bit of cake. When back on the bike, only after about 3-5 miles of riding, I find myself getting a bit bonky. Soon as I start feeling this I get out the jelly babies and neck some more drink (sugary drink). I have a hunch that when my body stops any exercise and then starts to drink sweet coffee and eating cake, this sends up my Insulin. This insulin might be still pumping round and stopping the sugar from getting to my muscles, when I get back on the bike. I'm sure If I carried on riding without the coffee stop then this wouldn't happen. Is it better to just not have the cake and have a low sugar drink to stop an insulin spike? any help please? :)
5 Responses
Avatar universal
Your bike riding drainsthe glycogen stores in your muscles. Glycogen fuels the body for your cycling workouts. Immediately after cycling, you must ingest nutrients such as carbohydrates and protein to stimulate glycogen synthesis and muscular repair. Consume carbs immediately after your workout to replenish glycogen levels in your muscles.
A  4:1 ratio of carbohydrates and protein works best and initiates an optimal recovery after exercise, according to a report from the Academy of Nutrition and Dietetics, published at the Bowling Green State University website.

An article published in "Medicine in Sports Science," research proves that chocolate milk contains an optimal 4:1 carbohydrate-to-protein ratio.

Load up on carbs and protein the night before your long bike ride!   Eating plenty of carbs will give your muscles plenty of glycogen, a type of stored carbohydrate that turns into glucose to help sustain energy and endurance. Whole-wheat bread and pasta; other whole grains, such as quinoa or oatmeal; and fruits and vegetables are all nutritious sources of carbs. Include any of these in your dinner the night before a bike ride, as well as your morning breakfast.
The protein for breakfast you could have a nut butter sandwich. A good energy bar before your ride is also
good. Don't forget to hydrate yourself before and during
your ride.
An excellent protein bar is
Quest Bar Banana Nut Muffin Protein Bar.
You could buy them all over check either Walmart or GNC.

Cheers for that. Much appreciated.
I think my issue is the half hour stop at a cafe, drinking sweet coffee and a cake too. Would this eating  cause a hypo when I get on my bike? I'm sure I had enough carbs. Just the theory I got that hypo after being sat in the cafe, my body went in to rest state and the insulin levels shot up when the sweet coffee and cake were consumed. When I got on my bike for the second half of the ride my insulin was still very high meaning my body was restricted on the sugar amounts it was receiving meaning I was very woozy and almost delirious. After 3-5 miles of riding I returned to normal and was fine to continue. :) I'd be surprised if it was a bonk. :p
Avatar universal
I've used Quest bars, but stopped.  Not great ingredients.  Go for the ones with sugar in them -- yeah, sugar's not great, but it's at least real.  But as to this post, I wonder if you're hydrating enough?  You talk about insulin, but unless you've been scientifically tested while exercising and know you have a blood sugar problem, there's no way to tell if you have an insulin problem or an electrolyte problem or you're just overdoing it on some days when your body just isn't in peak form.  As for eating during your ride, I'm not sure why you think sugar is such a great thing.  The simple sugars you're consuming give you immediate energy but it also disappears immediately as well.  Complex carbs such as the ones Gym mentioned stay around for awhile.  And you're going to lose your teeth if you do this regularly (I speak as someone who is losing my teeth).  If you need to eat unhealthy food to do something it isn't worth doing if you're not getting paid millions to do it.
By the way, I eat two different types of energy bars.  When weight lifting, I eat a pretty hefty protein bar.  When doing my two and a half hour fast walk, I eat a Macro bar -- not as high in protein and not as hefty, but the protein comes from food rather than whey protein concentrate and it's sweetened with brown rice syrup, which is a complex sugar and breaks down much more slowly than simple sugars.  
Avatar universal
Thanks for all that. :)
Avatar universal
I spoke to a Pharmacist and he said possible Hypo. I need to get a testing kit and he said take samples over the days to see if any underlying issues. Hmmm... Hopefully not diabetes. :(
20134594 tn?1490832882
Its better to consult a doctor about this just to be safe and tell him about your experience for you to be safe.
Actually i have a friend and he is diabetic when he started to do the biking t helps and lessen his sugar.
Have an Answer?

You are reading content posted in the Nutrition Community

Top Healthy Living Answerers
Avatar universal
Arlington, VA
Learn About Top Answerers
Didn't find the answer you were looking for?
Ask a question
Popular Resources
14 super-healthy foods that are worth the hype
Small changes make a big impact with these easy ways to cut hundreds of calories a day.
Forget the fountain of youth – try flossing instead! Here are 11 surprising ways to live longer.
From STD tests to mammograms, find out which screening tests you need - and when to get them.
Tips and moves to ease backaches
Here are 12 simple – and fun! – ways to boost your brainpower.