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Rider Manual - Nutrition Guidelines: Caloric Intake
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!
While training for an event of this distance, there will inevitably be a trail and error process where you fine tune your food and water intake and see what feels best for you. Your total caloric intake should equal your output. These are guidelines only and the only true way to know your caloric needs is to be tested with a Metabolic Test, a costly and impractical way for most. You will know if you are hungry and also if you are eating too much and feeling sluggish or gaining weight.
| RECOMMENDED CALORIE CONSUMPTION |
| Caloric intake for a 100 lbs. athlete: |
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Caloric intake for a 200 lbs. athlete: |
| Carbohydrates |
1540 |
|
Carbohydrates |
3080 |
| Protein |
320 |
|
Protein |
675 |
| Fats |
427 |
|
Fats |
855 |
| Total/Day |
3348 |
|
Total/Day |
4575 |
Here is a healthful daily carbo-loading menu for a 150-pound cyclist. It supplies 3,300 calories evenly distributed over the day, optimal carbohydrates, adequate protein for muscle repair, and some fat:
| Breakfast |
|
Snack |
| 1 cup orange juice |
|
1 apple |
| 1 1/2 cups cooked oatmeal |
|
12 almonds |
| 1 cup low-fat milk (or soy) |
|
|
| 1 banana |
|
Dinner |
| 1 slice whole-wheat bread |
|
2 cups cooked pasta
(preferably whole wheat) |
| 1 tbsp. peanut butter |
|
1 cup tomato sauce |
1 tbsp. brown sugar/maple syrup
(for oatmeal) |
|
2 oz. cooked pork, chicken
or seafood |
| coffee or tea |
|
1 cup green lettuce, lots of vegetables like tomatoes, red peppers, avocado |
| |
|
1 tsp. olive oil and 1 tsp. vinegar (for salad) |
| Snack |
|
1 cup fruit sorbet |
| 1 mini-box raisins |
|
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| 1/2 whole wheat bagel/toast |
|
Snack |
| |
|
1 cup yogurt (or soy) |
| Lunch |
|
6 fig newtons |
| 2 slices whole wheat bread |
|
|
| 3 oz. of tuna (1/2 can) or turkey |
|
Day's Total |
| 1/4 avocado (as mayonnaise) |
|
3,300 calories |
| lettuce and tomato |
|
65% carbs |
| 6 oz. plain yogurt |
|
20% protein |
| 6 baby carrots |
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12% fat |
| 1 oz. pretzels |
|
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| 1 1/2 cup (12 oz.) grape juice |
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Trial and error is the best way to know what food combinations work for your body. This is best done during training so you can iron out all the kinks and then relax and have fun during the Tour knowing you did your homework.
This above menu suggestion is for someone at the high end of their training, ie, logging over 8-10 hours of exercise a week. Timing of the meals can be changed and there will obviously be substitutions for higher glycemic foods say after exercise. The calories consumed on the bike will be additional.
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