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Rider Manual - Nutrition Guidelines: Sports Drinks and Electrolytes

Table of Contents:
  1. How Important is Nutrition for My Riding?
  2. What Should I Eat Everyday?
  3. Caloric Intake
  4. What Should I Eat on the Bike?
  5. How Much Water Should I Be Drinking?
  6. Sports Drinks and Electrolytes
  7. Alcohol
  8. Vitamins and Minerals
  9. Rest, Rest and More Rest!

Water makes the wheels go round but not without its electrolyte friends that carry electrical charges and help your heart pump blood. Sodium and potassium are the big players that are depleted in your body as a result of sweating. To replenish these essential minerals, is best to sip about 4-8 oz. of sports drink such as Powerade or Gatorade with a 6-7% carbohydrate solution every 10-20 min. This will have carbohydrates as well and will factor into how much carbohydrates you should be having every hour of activity on your bike.

 

 

 

 

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