By kazimladimeji 
Cycling nutrition supplements for top riders At Unbound Gravel 2025
Nutrition is a critical component for success in ultra-endurance events like Unbound Gravel. Top riders meticulously plan their fueling strategies to maintain energy levels, hydration, and electrolyte balance throughout the grueling race. Here’s an overview of the nutritional approaches adopted by elite cyclists during Unbound Gravel:
🥤 Hydration and Electrolyte Balance
Danni Shrosbree, who secured a top-five finish, emphasized the importance of hydration:
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Fluid Intake: Averaged approximately 880 ml per hour.
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Sodium Concentration: Maintained around 894 mg of sodium per liter to match sweat losses.
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Preloading: Consumed a strong electrolyte drink (~500 ml) an hour before the race to optimize hydration.
Maintaining electrolyte balance is crucial to prevent cramps and sustain performance, especially in hot and humid conditions.
Electrolyte Comparison Table
🍬 Carbohydrate Intake
Consistent carbohydrate consumption is vital for energy:
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Energy Gels and Chews: Riders often use a combination of energy gels and chews to deliver quick-digesting carbohydrates.
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Solid Foods: Some incorporate solid foods like Rice Krispies Treats or Swedish Fish for variety and sustained energy.
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Carbohydrate Drinks: Utilizing carbohydrate-rich drink mixes in bottles and hydration packs helps in meeting carb targets and maintaining hydration.
For instance, one rider detailed a plan aiming for approximately 100 grams of carbohydrates per hour, combining gels, chews, and carbohydrate drinks to achieve this target.
Carbohydrate Supplements
☕ Caffeine Strategy
Caffeine is used strategically to enhance alertness and delay fatigue
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Timed Intake: Consuming caffeine at specific intervals, such as every few hours, helps maintain its effectiveness throughout the race.
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Dosage: Aiming for a total caffeine intake of around 3-6 mg per kg of body weight is common among endurance athletes.
For example, Danni Shrosbree consumed caffeine gels at 3, 5, and 8 hours into the race to sustain energy levels.
Caffeine Gels
🧂 Electrolyte Supplements
To combat cramping and maintain electrolyte balance, riders often use:
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Salt Tablets or Chews: Products like SaltStick FastChews provide sodium and other electrolytes in an easily digestible form.
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Electrolyte Drink Mixes: Tailwind Nutrition offers drink mixes that combine carbohydrates and electrolytes, simplifying fueling and hydration.
These supplements help replenish electrolytes lost through sweat, especially in high-temperature conditions.
Electrolyte Comparison Table
🥪 Real Food Options
Incorporating real food can provide variety and additional nutrients:
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Savory Snacks: Items like mini peanut butter and jam sandwiches or salted pistachios offer a break from sweet flavors and provide fats and proteins.
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Personal Preferences: Riders choose foods that are easy to digest and align with their taste preferences to ensure consistent intake.
Shayna Powless, for instance, included mini peanut butter and jam sandwiches and in her fueling strategy to cater to her cravings during the race.
These nutritional strategies underscore the importance of personalized fueling plans tailored to individual needs and race conditions. By combining various sources of carbohydrates, maintaining hydration and electrolyte balance, and incorporating caffeine and real foods, top riders optimize their performance during demanding events like Unbound Gravel.