More Nutrition for Bicycle Touring

More cycling nutrition -

The bonk -
The bonk occurs when the body's liver and muscle glycogen is depleted and the exercising muscles must shift to fat metabolism as a source of energy. If blood glucose levels fall too low (hypoglycemia), the body will act to protect the brain and will begin to shut down the muscles first. This results in muscle fatigue and physical exertion becomes very difficult. You begin to feel weak, lethargic, dizzy and lose your sense of balance. With low glucose levels in the brain, you lose the ability to concentrate, and react quickly. You may feel disoriented, anxious and depressed.
To avoid the bonk stay well hydrated and maintain an adequate supply of glucose during the ride. Eat 20 grams of carbohydrate (the equivalent of half an energy bar, several fig bars, or half a banana) every thirty minutes while riding. Make sure you carbo-load the night before and eat a high carbohydrate rich breakfast.

If you bonk, you need to get your blood sugar levels up as fast as possible. Ingest simple carbohydrates that can be rapidly processed into blood glucose by the digestive system. The best source for this is a sports drink, energy gel, or sweet candy. Bananas, fig bars and fruit juices will also help to build up your carbohydrate reserves.

The glycogen window -
When you finish a long ride, your glycogen stores are exhausted. Replenish them with a blend of carbohydrates and protein in the first 30 minutes after your ride and you can take advantage of the glycogen window. During this time, your body converts carbohydrates to muscle glycogen at three times the normal rate and muscle repair increases three-fold. The average-sized woman should eat 60 grams of carbohydrates and the average male 80-100 grams. This will restore your muscle glycogen quickly and efficiently making it easier for you to recover and ride strong the next day.