MARLA'S NUTRITION TIPS FOR CYCLISTS

I. BASIC TRAINING DIET (general)

                50-70% carbohydrates
                12-15% protein
                20-30% fat

Translates to:
                6+ servings per day of fruit and vegetables
                3+ servings per day of whole grains (bread, cereal, rice, pasta)
                3 servings per day of low-fat milk, yogurt, or cheese
                4-6 oz. per day of lean meat, legumes, or beans
                Limit refined sugars, low nutrient dense and snack foods

CARBOHYDRATES:

                This is a main source of fuel reserves for the athlete.  Eat carbs before, during and after exercise.
Why?
Carbs are the primary fuel for our muscles and they provide energy for activity.
Eating carbs will delay fatigue
Eating carbs will improve performance

How much?
                6-10 g per kg of body weight (140/2.2=63kg) So… that equates to approx. 375-630 g of carbohydrates per day
                                                                                         or…
                3-5 g per pound of body weight (420-700 g per day for a 140 lb. athlete)

Foods rich in carbohydrates also are rich in vitamins and minerals—bonus!

                All fruits and vegetables
                Whole grains (whole wheat bread, bagels, brown rice, pasta, cereal, oats)
                Low fat dairy products

PROTEIN:

Do athletes need more?  Yes!

                How much is enough?
                1.2-1.4 g per kg of body weight per day
                0.6-0.9 g per pound of body weight per day (84-126 g of protein for 140 lb athlete)
                Good protein sources:  lean meats, fish, soy, nuts, cheese, legumes and beans

Total Estimated Caloric Needs:

                37-41 calories per kg of body weight (2.2 lb per kg. Your weight (lbs) divided by 2.2)
                This equates to 2331-2583 per day for 140 lb athlete.  These are averages and don’t account for gender and activity
                levels. 

II. WHAT TO EAT BEFORE, DURING AND AFTER EXERCISE?

                Before Exercise:

                A meal (2-4 hours before) or snack (30 min. to 1 hour before) training that is low in fat and fiber, high in carbohydrates and moderate in protein.

                “Slow carbs” that are low to moderate on the glycemic index enter the bloodstream more slowly such as breads, fruit, vegetables and yogurt, low in simple sugars.

                During Exercise:

Based on Duration:

Less than 60 minutes  – water is sufficient

60-90 minutes - water plus the addition of 1-2 gel packs or about 30-60 g. of carbohydrates per hour. 

Greater than 90 minutes - I suggest an electrolyte replacement drink as well as 30-60 g of carbohydrates per hour.

The gels or quick carbs (high glycemic index) enter the bloodstream and working muscles quickly for energy needs.

                Practical Recommendations for Fluid Replacement and Carbohydrate replacement during exercise:

·          Monitor dehydration rate from changes n body weight.  Requires urination before post exercise body weight determination.  Each pound of weight loss corresponds to 450 ml (15 fl. oz.) of dehydration.

·          Drink Fluids at the same rates as their estimated depletion (or at least at a rate close to 80% of the sweating rate) during prolonged exercise with accompanying cardiovascular stress, high metabolic heat, and dehydration.

·          Endurance athletes can meet both carbohydrate (30-60 g per hour) and fluid requirements by drinking during each hour between 625 and 1250 ml (or about 20-40 oz) (averaging 250 ml or 1 cup every 15 min.) of a beverage that contains 4-8 (max) % carbohydrate.  (6% is optimal)

                Following Exercise:

                                Carbohydrates + Protein (still debatable) + fluid

For example:  yogurt and fruit, chocolate milk and ˝ bagel with PB, cheese and crackers
Always try new nutritional products during training and never at a race. 

Helpful websites:
www.eatright.org – American Dietetic Assoc.; www.mypyramid.gov – analyze daily nutrient and caloric needs from exercise

 Thanks and Happy Trails, 

Marla Emde