Nutrition

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Nutrition

Nutrition

Hydration

Drink when thirsty

  • Processed quickly, body provides rapid feedback about hydration

Nutrition

Eat before hungry

  • Processed slowly, body provides delayed feedback about low glycogen

Ongoing nutritional needs

  • Several hours: 100 to 240 calories of carbohydrates every hour after first hour
    • 25 to 60 grams
  • Longer rides: 240 to 360 calories carbohydrates every hour, + some protein & fat
    • 60 to 90 grams
    • Some studies show body can only digest 300 calories per hour
    • But others say may be up to 360 calories of carbohydrates if of mixed type
      • E.g., glucose and fructose

First couple hours after ride, eat 500--1000 calories of moderate- to high-glycemic-index carbohydrate and some protein

Mouth Care

Sip frequently to prevent dry/sore throat while breathing deep (esp. cold air)

Periodically apply chapstick w/ sunscreen to lips

Prevent plaque buildup, sores in mouth by mitigating sugary energy foods & drinks

  • Plenty of plain water
  • Eat some protein or fat to stimulate saliva
  • Eat some dairy products, particularly yogurt
  • Chew some sugarfree gum
  • Occasional mouthwash?

Notes

Breakfast 2--3 hours beforehand.

  • Minimize insulin release during activity, which in turn minimizes growth hormone release?

Caffeine aids in glycogen utilization?

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