Serving:32g	~4 figs	GU	PyGmy sCröTs (Dried Figs) vs. GU (Goo)
Calories	80	100
Total Fat	0.3g	0g
Sodium	3mg	55mg
Potassium	218mg	45mg
Total Carb	19.73g	25g
Sugars	16.8g	5g
Protein	1.06g	0g
Vitamin C	.4mg	~82mg
Vitamin E	.11mg	14mg
Calcium	52mg	2mg
Magnesium	22mg	NA

One GU (32 grams) is roughly equal to about 4 pygmy scröts (dried black mission figs – pictured above). Which food makes more sense to eat on a long ride?  Dried figs are naturally more complex; it takes your body longer to breakdown and absorb the minerals and sugars (i.e. more sustained).  The high availability of sugar will give you a quick boost and the complexity will sustain the energy longer.  GU can be a decent substitute if you need energy ASAP, however, if you eat all along the ride, early and frequently in small quantities,  you’re likely to feel much better for the entire ride.

Look at the considerable difference in potassium and sugar between these two foods.  Throw in some nuts and stuff from a Trader Joe trail mix and you’ve got a great source of energy and electrolyte replacement; more nutritionally complete and a more sustained energy release.

My favorites from Trader Joe: Simply the Best Trek Mix & Omega Trek Mix (see ingredients below)

Potassium: Potassium and sodium are essential dietary minerals and electrolytes. The term electrolyte refers to a substance that dissociates into ions (charged particles) in solution, making it capable of conducting electricity. Normal body function depends on tight regulation of potassium concentrations both inside and outside of cells.  For equilibrium between these two minerals, it is recommended to consume from two to five times as much potassium as sodium.

Potassium in other common foods: (Surprised?)

Trader Joe Trail Mix Ingredients:

• Simply the Best Trek Mix: roasted salted cashews, roasted salted almonds, dried pineapple, cranberries & tart cherries.
• Omega Trek Mix: cranberries, roasted salted almonds, walnuts, roasted pepitas, roasted salted pecans, dry roasted salted pistachios.

Sources:

• Balch, Phyllis A. “Prescription for Nutritional Healing.” Fourth Edition (Penguin Books, 2006).
• Minton, Barbara. “Balance Sodium with Potassium for Good Health.” (Natural News.com, October, 2008).
• USDA Nutritional Data Base: Visit Entryworks.com’s Nutrition Resource