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Rider Manual - Nutrition Guidelines: What Should I Eat Everyday?
Table of Contents:
- How Important is Nutrition for My Riding?
- What Should I Eat Everyday?
- Caloric Intake
- What Should I Eat on the Bike?
- How Much Water Should I Be Drinking?
- Sports Drinks and Electrolytes
- Alcohol
- Vitamins and Minerals
- Rest, Rest and More Rest!
“You are what you eat”!
A healthy diet of wholesome, fresh foods will nourish the mind, body and spirit. The relationship of carbohydrates, proteins, fats, water, vitamins and minerals, which are the building blocks of your body, will allow you to work optimally under the increased demands of an endurance cyclist.
Eat Your Carbs!
Carbohydrates are a cyclists best friend, especially the right carbs at the right times. There are both low and high glycemic carbohydrates, which are roughly the simple and complex carbohydrates most of us have grown up with. The glycemic index or GI ranks food according to their effect on our blood glucose levels. High GI carbs are great during and after exercise while low-mid GI carbs are desirable before for sustained energy.
Examples of low-mid glycemic foods are:
- whole grain breads/bagels
- cereals (oatmeal, Red River, any whole grain)
- pasta
- brown rice
- grains: quinoa, millet, couscous, buckwheat (Kashi), amaranth
- crackers (rice/whole wheat)
- sweet potatoes
- beans/lentils
A good food supply of these will provide the body with excellent sources of vitamins and minerals and help with glycogen stores, the body’s energy source. Glycogen acts like the body’s fuel, as petrol does in a car. As soon as your gas tank runs empty the car stops until you refuel. This is the dreaded “bonking” experienced on a long ride when you’ve skipped breakfast!
These carbs should comprise about 65% of your diet during training and you should be carbo-loading all throughout the day, not just the night before a long ride. All meals should incorporate this percentage and should be mostly low GI carbs. This will ensure that your glycogen stores stay at their maximal levels and you have the most fuel in your tank.
Do not skimp on these. Many athletes feel carbs weigh them down but if you are serious about training properly and really fueling right, reach for any of the above liberally. It takes days to stock up your glycogen stores so plan ahead.
Examples of high glycemic foods to be eaten during and post exercise are:
- fruits such as bananas, citrus fruits, dried fruits, and tropical fruits such as pineapple, mangos, kiwi
- honey, maple syrup
- figs, dates
- Powerade or PowerBars
- energy bars
What about Fats and Proteins?
Fats and proteins are also important to round out your diet. Most athlete’s however, tend to have more of these two components than they need and this can impede performance.
Good fats such as:
- fish
- avocados
- nuts and seeds
- nut butters like almond and peanut
These are essential forms of energy and should represent about 15% of total intake. Fat is utilized more as an energy source during lower intensity training.
Eating “good fat” foods like cold water fish, walnuts, pumpkin and flax seeds are rich sources of essential fatty acids, or EFA’s, high in Omega 3’s, and have been shown to have positive effects on naturally reducing inflammation in joints and muscles. Great natural way to protect the joints!
Consuming excessive bad fats, such as animal products like higher percentage milk or cream, beef and deep fried foods, and margarine lead to the same artery clogging effects as in non-athletes. It’s not about the calories consumed with these bad fats but their long terms health risks. Athlete’s are still at risk of heart attacks and these types of fats should be consumed in moderation at best. They can also limit oxygen functioning as they inhibit cellular respiration and that can slow you down on the road.
Proteins are comprised of amino acids that build and repair muscle. These should comprise about 20% of your total daily caloric value. Animal sources offer complete chains of amino acids and vegetarians need a varied supply of protein alterative sources. It is easier for a vegetarian to get their protein needs met if they consume some animal products, like dairy or fish. If they don’t, it just requires a little more meal planning.
Good sources are:
- Lean meats such as chicken, poultry, pork
- Seafood and fish
- Eeggs
- Tofu or other soy foods such as tempeh or soymilk
- Lentils, beans
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