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Our local Home Bargains stocks Higates flapjacks. Think they’re around 35p a 120g bar and 440cal/100g. Good mix of carbs and sugars and I actually want to eat them. ZipVit gels I got on with, the rest I’ve tried gave me terrible wind and poops. Sis were the worst. If I have to eat a gel then I’ve been very careless for the rest of the day.
Home made flapjack is my go to. Quick sugary hit and slower part energy in one, plus taste devine. Shove some nuts and dried fruit in to keep it tasty.
Also rice. Have previously taken Mexican rice inside a tortilla wrap and vegetarian sushi (make a roll and leave it whole or in two) on century road rides and they have seen me good, also the long thin shape fits nicely in the jersey pocket.
Thick peanut butter sarnie in the pocket. Plus mashed banana in there (sarnie not pocket!) if you want extra
As much as TJ is right about this – the fact that you burn off these refined sugars whilst exercising means this is something I would not be too worried about. It’s only really a problem, IMHO, if you are wolfing down Mars bars & sitting on your ass all day. Having said that, an increased consumption in refined sugars can lead to dental problems if you aren’t on top of your oral hygiene. It’s not uncommon amongst endurance athletes to have more than the average number of fillings..
Diabetes the amounts some of you take for a few hours mucking about in the woods. You are triggering your insulin response all the time - remember maltodextrin or high fructose corn syrup IS highly refined sugars