Energy gels are the preferred nutritional supplement for many cyclists, whether for training, competitions, or long rides. Both lovers of mountain bikes who tackle demanding trails and road cyclists who rack up miles on asphalt need to periodically replenish nutrients and fluids to avoid the dreaded "bonk" and maintain optimal performance.
Proper nutrition in carrera has a direct impact on sports performance, and among all the options available on the market, energy gels have been the most popular choice among amateur and professional cyclists. But… what would happen if instead of carrying gels in your jersey, you opted for a baked potato? Although it sounds strange, a recent scientific study has revealed that potatoes can be as effective as energy gels as a fuel source for cycling.
The study analyzed the performance of 12 experienced cyclists, with a weekly average of superior to 260 kilometers by bike. They were divided into three groups:
✅ One group consumed only water.
✅ Another ingested a commercial energy gel.
✅ The third group took mashed potatoes with an amount of carbohydrates equivalent to that of the gel.
The test consisted of a continuous aerobic exercise, followed by 120 minutes on the bike and a final time trial. When analyzing the results, the researchers concluded that the cyclists who consumed mashed potatoes achieved the same performance as those who took energy gels, with a significant improvement compared to those who only drank water.
According to Nicholas Burd, director of the study, "it has been shown that consuming energy gels during prolonged physical activity facilitates the availability of carbohydrates and improves performance. Our objective with this study was to diversify the food options in carrera for cyclists."
In this sense, potatoes represent a natural and economical alternative, with a less sweet flavor than gels, which can be an attractive option for those looking to vary their nutrition. Whether you practice mountain biking, facing technical routes and changes in intensity, or if you are passionate about road bikes and long distances, the key is to find the nutritional strategy that best suits your body and pedaling style.
In conclusion, mashed potatoes and energy gels offer similar benefits in terms of glucose supply and performance on the bike. So, do you dare to carry a baked potato in your jersey for your next cycling ride?