You don’t always need to change your diet to recover from training. Very light training places a low physical load on the body but hard training increases this load meaning nutrients such as proteins become very important.” When do you need to adjust your diet? “From the physiological perspective we are looking at supporting the adaptation to training and helping the homeostatic process. “Metabolically, we focus on replacing and restoring the nutrients (fluid, carbohydrate, protein, and so on) that we have used during the specific training session. “I think about it as supporting the body to be able to perform again when required, and in simple terms we have metabolic and physiological recovery (psychological is also important). “It is important to start by understanding what we mean by recovery,” says Nigel Mitchell, Head of Nutrition at EF Education–Nippo. Protein choices: Eggs, egg whites or peanut butterĮxample: 225g of carbohydrates could include: 2 cups of cooked oatmeal (60g), 2 teaspoons of raisins (30g), 8 ounces of juice (30g), 1 cup of berries (15g), 2 slices of toast (30g), 2 tablespoons of jam (30g), 8 ounces of yogurt (30g).Īttention cycling fans: Subscribe to VeloNews -the Journal of Competitive Cycling-and receive 15 huge issues filled with behind-the-scenes race coverage, news analysis, action photos, rider interviews, expert training advice, unbiased product reviews and more.When you train you're trying to stimulate your body to adapt and become stronger, and it can only do that with the correct diet – so what should you be eating to maximise your recovery?.Carbohydrate choices: Cereal, toast, waffles, pancakes, juice, fruit, maple syrup, jam, bagels, low fat muffins, rice, pasta, skim dairy products.Concentrated carbohydrate sources include waffles, pancakes and higher calorie cereals.
Aim for 1.5 grams of carbohydrates for every pound of weight, or 225 grams for a 150-pound cyclist. Ideally, consume a fairly large breakfast three hours before a challenging weekend ride. Keep protein amounts low, with virtually no fat, such as:Įxample: 150g of carbohydrates could include: 8 ounces of yogurt with fruit (40g), 2 ounces of pretzels (50g), 1 medium banana (30g), 8 ounces of juice (30g). Two hours before an evening ride, consume the equivalent of carbohydrates in grams as your body weight in pounds, for example 150 grams for a 150-pound cyclist. 2 slices of toast with 2 tablespoons of jamĮxample: 85g of carbohydrates could include an energy bar (40g) and a 24-ounce sports drink (45g).Suggestionsįifteen to 60 minutes before an early morning ride, aim for 50 to 85 grams of carbohydrates along with 24 to 32 ounces of fluid, such as: Some research has suggested that low GI carbohydrate foods are useful before exercise to provide a more sustained carbohydrate release. Foods with a lower glycemic index, such as whole grains, brown rice and yogurt, cause a slower and more sustained release of blood glucose, while high GI foods like waffles, pancakes and white bread cause a more rapid rise in blood glucose. Generally, for more sensitive gastrointestinal systems and when there is less time to digest them, it is best to eliminate or reduce the consumption of whole grains and higher fiber foods.ĭifferent carbohydrates affect blood glucose differently. There are several ingredients essential to the pre-ride meal and it should include easy-to-digest, familiar and enjoyable foods, mainly from carbohydrates such as cereals, toast and bagels, while tempering protein and fat levels appropriately. Of course, it is always important to begin a training session well hydrated. In addition to these performance benefits, starting out with optimal carbohydrate stores and maintaining blood glucose levels during a ride can also lessen the stress that intense training inflicts upon the immune system. Blood glucose keeps muscles pumping when muscle glycogen runs low, which is after about 60 to 90 minutes, and is also your brain's only fuel source, helping to maintain focus and concentration during challenging rides.
In contrast, smaller but essential amounts of liver glycogen maintain blood glucose levels.
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