Sports Nutrition
There is so much advice and marketing out there about sports nutrition these days What to eat and when, what is the correct hydration levels, gels, etc. The truth is hard to find given so many companies want us to buy into their expensive sports drinks and products and why their brand is the best so who and what should we believe.
There is also a big physological difference between the amature and the elete professional athlete and so the answer is really different for each individual and it also depends on fitness levels and training schedules so one size really does not fit all.
There is also a big physological difference between the amature and the elete professional athlete and so the answer is really different for each individual and it also depends on fitness levels and training schedules so one size really does not fit all.
Good healthy eating guidelines
It is so true that we need a good quality and varied diet to prepare our bodies to be at optimum for exercise and the successful post recovery process. Ideally our diet should be nutrient rich and be made from ingredients based on non processed products. If you can't pronouce the ingredients or it does not look like what is is started as, why put it into your body, don't eat it!
Before a ride
Carbohydrate loading, the body needs fuel for exercise so its important to fill your 'carb tank' before a ride. Complex or long chain carbohydrates like porridge, wholemeal rice and pasta are slow release carbs and will give you fuel for the first 60 to 90 mins of exercise.
During a ride
Your body has enough fuel stored for 60 to 90 mins of moderate exercise then your carbohydrate fuel tank will be depleted and so you need to add some simple carbs or sugars otherwise your body will burn protien or lean muscle as an energy source. ( a banana contains simple and complex carbs plus vitamins and minerals like potasium which is needed as water balance to prevent cramp)
Gels mainly contain glucose with no nutitional value (sometimes added caffeine too) this is all absorbed straight into the bloodstream being single molecules which elevates the levels insulin and so the sugar can then get stored as fat. A mix of simple and complex carbohydrate are best to deliver optimum energy and nutrient levels like fresh fruit, cereal bars etc.
Gels mainly contain glucose with no nutitional value (sometimes added caffeine too) this is all absorbed straight into the bloodstream being single molecules which elevates the levels insulin and so the sugar can then get stored as fat. A mix of simple and complex carbohydrate are best to deliver optimum energy and nutrient levels like fresh fruit, cereal bars etc.
After a ride
After exerecise or bike ride it is essential to restock and give your body some fuel. There are many pre prepared post ride drinks foods however a good meal is just as effective. We need simple carbohydrates to refuel our 'carb tank', protien for our muscles to repair and maintain muscle fibre. We also need good quality nutrients to restock our bodies store to maintain an optimum immune system.
Post ride meal example: poached egg with salmon on wholemeal bread and a glass of fruit juice contains everything you need and is natural!
Post ride meal example: poached egg with salmon on wholemeal bread and a glass of fruit juice contains everything you need and is natural!
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