Energy Intake During Cycling – How to Optimize Your Performance

When you cycle long distances or participate in triathlon races, cycling events, or simply join a ride with Bike Camp Spain, proper energy intake is crucial for performance, well-being, and the overall experience. Many cyclists underestimate how much energy the body needs, and that can cost good race results and ruin the enjoyment of a cycling holiday. Here you’ll find answers to why you should fuel correctly during training and competitions, and how INFINIT energy products like GoFar and Custom Blend can make a huge difference.

The Evolution of Energy Intake - Where Is the Limit?

Just a few years ago, it was believed that the body could only absorb about 1 g of carbohydrate per kg of body weight per hour. This set a natural limit on how much energy could be consumed during long training sessions and competitions.

Today, we see a completely different trend: some of the world’s best triathletes and cyclists are experimenting with consuming up to 200 g of carbohydrates per hour and doing so for 7-8 hours straight. This is possible thanks to a better understanding of absorption mechanisms and the use of multiple sugar types (glucose + fructose), which utilize different transport pathways in the gut.

But where is the limit?

The answer depends on individual tolerance, gut training, and product choice. For most recreational athletes, 60-90 g per hour is sufficient, while elite athletes can push the limit much higher with the right strategy and products like INFINIT Custom Blend.

Even among the world’s best athletes, there is a limit to how much energy the body can handle. A good example is Kristian Blummenfelt, who experiments with extreme amounts of carbohydrates during long competitions, up to 150 - 200 g per hour. But he often ends up vomiting, which is a clear sign that the gastrointestinal system has been overloaded.

Why does this happen?

• The stomach cannot keep up with absorption, even though theory suggests that combining glucose and fructose increases capacity.

• Factors such as heat, intensity, and fluid intake make digestion even harder.

• Even elite athletes have a physiological limit that must be respected.

Why is it a bad idea to cut calories during training if you want to lose weight?

It may seem logical to cut back on energy intake to burn more fat, but during intense training, it’s a bad idea. If you don’t give your body enough fuel:

• You increase the risk of hitting the wall.

• You reduce the quality of your training and recovery.

• You may end up overeating later because your body is in deficit.

  
  

Want to lose weight? Make sure you eat properly during training (consume enough carbohydrates) and adjust your calorie intake for the rest of the day. It’s not on the bike that you should cut calories. Of course, you need to consume the right things during training, so skip cakes and chocolate that are high in fat. Instead, choose a good energy product with different types of sugars.

Why should you use different types of sugars when consuming high amounts?

When you consume more than 65 g of carbohydrates per hour, it’s important to combine different types of sugars such as glucose and fructose. The body has a limit on how much it can absorb through a single transport pathway. By using multiple types of sugars:

• You increase overall energy absorption.

• You reduce the risk of stomach issues.

• You keep your energy levels stable on long rides.

👉 That’s why it’s recommended to combine glucose and fructose (typically in a 2:1 ratio), allowing you to reach 90-120 g of carbohydrates per hour without stomach problems or waste.

INFINIT’s Custom Blend (120 g) is designed with an optimal mix of carbohydrates so you can perform at the highest level.

Why GoFar is the perfect choice for regular trainings

For regular training sessions and cycling tours, 60 g of carbohydrates per hour is usually enough to keep your energy levels stable. That’s why GoFar is our preferred product on Bike Camp Spain rides. It provides the right amount of energy, includes 4 g of protein for better recovery, and is gentle on the stomach and easy to drink. Perfect for long rides.

One of the biggest challenges on long rides with high energy intake is stomach issues. GoFar is designed to be:

• Easy to digest

• Gentle on the stomach

• Simple to drink - even when you’re pushing yourself physically

  
  

Infinit GoFar is developed as a complete sports drink for long cycling sessions and contains:

• Carbohydrates: About 66 g per serving - a blend of glucose and fructose for optimal absorption

• Protein: 4 g per serving - helps reduce muscle breakdown and improve recovery. The 4 g of protein also provides satiety, making you less likely to feel hungry

• Electrolytes: Sodium, potassium, calcium, and magnesium to maintain fluid balance and prevent cramps

  
  

Exclusive offer for Bike Camp Spain participants

All participants at Bike Camp Spain receive 20% off on products from Infinit Europe. This is your chance to optimize your energy and get the most out of your upcoming ride.

Want to feel the difference?

Order your Infinit products today and experience how optimal fueling can boost your performance! If you’ve been on a Bike Camp Spain trip within the last year, ask us for your discount code.

👉 https://www.infinitnutrition.eu