Nutrition Rules for the Road

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#4 - Refuel your engine when riding longer than two hours.

To enhance fat burning efficiency during bike training and racing, cyclists should aim at replacing 30-50 percent of the calories they burn each hour, which, for most, equates to be 150-300 calories per hour. Examples of foods/beverages containing about 100 calories include energy gels, bananas, half an energy bar and 16 ounces of sports drink. Liquid calories are preferable for athletes who are heavy sweaters and prone to malabsorption of solid calories and consequent gastrointestinal problems (diarrhea, nausea, stomach cramps).

#5 - Stay on top of your nutrition post-ride for optimal recovery.

Recovery time after hard cycling efforts can be two to three times faster when proper nutritional strategies are implemented. Within 30 minutes of finishing a hard effort, cyclists should consume approximately 200-400 calories (40-60 grams of carbohydrate and 10-15 grams of protein), preferably in liquid form, to help replenish fluids and depleted glycogen stores as well as to rebuild damaged muscle tissue. Additional calories may be warranted if the cycling bout is especially long. (As a general rule, add an additional 200-400 calories for every one-and-a-half to two-hour block of cycling completed using the same amount of carbohydrate and protein indicated above.) Prolonged, high-intensity cycling (e.g., time trials, road racing) may also benefit from the consumption of 2-6 grams of Branch Chained Amino Acids (L-Leucine, L-Isoleucine, Valine) and L-Glutamine, which have been shown to help protect against muscle catabolism and enhance immune function. Finally, rehydrate by consuming16-24 ounces of fluid for every pound of weight loss during a cycling bout. Electrolyte-containing beverages are optimal for rehydration, especially if the cycling bout lasted at least two hours.

Want more tips to help improve your cycling performance? Kim Mueller-Brown, M.S., R.D., is a registered sports dietitian and competitive endurance athlete who provides nutritional counseling and meal planning to athletes all around the world. For more information on her services, go to www.kbnutrition.com or contact her at (858) 337-3612 or kim@kbnutrition.com.

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