You’ve got your training programme down to a tee but you’re still not 100% sure what you should be eating to help improve your performance and maximise your recovery?
Often a nutritional plan is the last thing to be addressed as most people underestimate the importance this can play on your cycling. Obviously there are key considerations to take into account such as regularity of training, duration and intensity but while the biggest gains will be had by those doing more consistent, heavy training, even the weekend fitness warrior can sneak in an advantage or two by learning what are the key foods to eat, when and how much.
Top 5 benefits to getting your nutrition plan fine tuned:
1. The ability to train longer and harder
2. Increased energy
3. Optimal recovery
4. Improved overall health
5. Reducing the potential for injury
As most of you are familiar, carbohydrates are the primary muscle fuel for most types of exercise. There are 2 forms of carbohydrate in your body: Glucose, which circulates in the bloodstream and Glycogen, which are bundles of glucose stored in the liver and muscles. Starting exercise with full carbohydrate stores is key to delaying the onset of fatigue and helping you train or compete more effectively.
3 things you MUST do before the ride
1. Be Prepared: Know what you are going to eat before, during and after the ride and have it ready.
2. Don’t start hungry: Don’t put off eating until the last minute, try to eat at least 1 hour before the ride to provide enough fuel for your muscles.
3.Rehydrate: Start your event fully hydrated.
How much to eat is determined by your body size, how long it is before the start and how you cope with eating before exercise.
Ideally 3-4 hours before ride:
Eat a substantial meal including some organic, free range protein, wholegrains, and a range of vegetables to stock up your carb stores. Make carbs at least 60% of the meal. The goal is to start fully fuelled but feeling comfortable. If the event is in the morning a bowl of porridge with a banana and some cinnamon is a great option.
Roughly 1 hour before ride:
If it’s an early morning start and you don’t have time to eat a substantial meal a few hours before, this time frame is more important to simply top up your carb reserves.
Eat mostly simple carbs, they are the quickest way to increase energy stores as they are digested quickly.
The less time you have before the ride, the higher the Glycemic Index (GI)should be of the food. GI refers to how quickly the food is converted into glucose. ( in simple terms sugar). If the beginning of your ride looks to be super intense and involves a big climb, 10 minutes before your race starts you can also have a high GI fluid.
Keep food low in fibre. Whole grains will sit in your gut for a while, soaking up fluids and swelling, causing discomfort during the ride . They also require a large amount of energy to digest, leaving the body with less energy, the last thing you want before you start your ride.
Include a little protein to help extend the time needed before refuelling and to prevent muscle loss.
Hydrate well. Drinking enough fluids before the event can help prevent dehydration during the ride.
Examples of foods to eat an hour before:
Liquid meals. Often the best option if you are affected by pre race nerves and most people find a liquid form is easier to digest. Blend low fibre fruit such as a banana with a protein such as hemp seed and a little coconut water for a natural source of electrolytes.
Fruit with eggs. A large boiled egg is an easily digested protein source combined with low fibre fruit such as banana, peach, cantaloupe, watermelon.
Sports bar/gel with protein. Make sure you drink lots of water with gels as they draw fluid from your body to help with digestion.
Drink fluids including water, coconut water, orange or beetroot juice.
Examples of foods to avoid an hour before:
- High-fat foods include items such as bacon, fatty meats, fried foods, pastries, pies and rich desserts.
- High-fibre foods include items such as beans, raw vegetables, bran cereals, corn, popcorn and fruit with skin on.
This is because these types of foods tend to stay in your stomach longer. If your stomach is full, you could get stomach cramps and nausea during exercise, also they also divert energy away from the muscles into digesting your food - not what you need!
This information should give you a solid base with which to experiment. Njinga cycle tours apply the principle of bio individuality to their clients, which basically means we are all different. Our fitness level, diet and genetics etc. will vary considerably so what may work for one person may not be as effective for another. This means taking the above principles and testing them out to see which foods your body responds to best. BUT don’t do it on race day! Use your training to give you enough time to tweak and adjust until the optimum results are achieved.
To learn more about optimum nutrition for exercise, check out Njinga’s London workshop on the 27th of April. To find out more click here.
Sportsister, The Women’s Sports Magazine
Njinga Cycle Tours and Training offers cycling weekends and training programmes with a difference. We focus on getting the best out of our clients by not only focusing on improving cycling through exceptional coaching and training but providing the nutritional support and focus needed to drive optimal performance. We work with majority female, beginner and intermediate road cyclists looking to have fun, get fit and complete their first endurance road cycling challenge.
