Fiber is a carbohydrate. How many calories of usable energy are there in 1 gram of fiber?
a) 0 calories
b) 4 calories
c) 9 calories
1 gram of fat has 9 calories, 1 gram of protein has 4 calories and 1 gram of carbohydrate has 4 calories, so why isn’t the correct answer 4? Because the question was “usable energy”. Unlike other carbohydrates, fiber can not be broken down into usable energy (glucose molecules) and instead passes through the body undigested. Therefore, when you are researching sports nutrition products and doing your energy calculations, remember to look for fiber and subtract it from the total because it’s not going to help you at all. While fiber is an important part of your healthy diet, the other problem with using it DURING your training and competition is that it can cause gas and other types of unpleasant stomach distress.
if you found this useful please share!
gels, drinks, chews ... what's best for your sport?
Use our Sherpa Nutrition Guide tool to get your nutrition dialed in. Just plug in your sport, problems you’re having (cramping, stomach issues, running out of energy) and Sherpa will give you a detailed person guide. Free, quick and easy!
sports drink comparisons
See how your drink stacks up
fat and protein during your race, don't do it!
In order to achieve optimum performance in any endurance sport you need to maximize oxygen delivery to the working muscles. What you eat plays a significant role.
fructose, you need some!
Fructose often gets a bad rap, but using it properly will actually give you an advantage, learn how.
why protein should NOT be in your sports drink
what about magnesium, calcium and other electrolytes?
e-Fuel. and e-Gel have the electrolytes sodium and potassium, but not magnesium, calcium and others. Read why
when to use sports drinks and energy gels and can they be used together
If you decide to use e-Gel and e-Fuel together (or any energy gel and sports drink), follow these guidelines for best results.
sports drinks: sugars vs complex carbs
how to mix e-Fuel
e-Fuel is designed to be a rapid mix powder that will fully dissolve, but here’s some tips to help make sure it mixes quick and easy with no clumping!
the marathon wall and how to avoid it
The bad news is that “the wall” is a very real thing. The good news is that you can avoid “hitting the wall” if you follow this advice.