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Nutrition for Endurance Cyclists
What we are going to talk about?
Metabolic Pathways
Fuel
Macronutrients
Nutrient Timing
Nutrient Ratios
Sample Meals
Supplements
Questions and Comments
Big Picture
Energy Metabolic Systems ATP-PC
VERY LIMITED – IMMEDIATE USE
Neuromuscular Sprint
5sec - 15sec
Anaerobic Glycolysis (without O2) FAIRLY LIMITED – SHORT
METABOLIC PATHWAY
Anaerobic Capacity
30sec-3min
Aerobic Metabolism (with O2) ABUNDANT SUPPLY – SLOWER
METABOLIC PATHWAY, YIELDS 17X THE AMOUNT OF ENERGRY
Endurance / Sub-threshold
5min-5hrs
All Energy Systems Overlap
Fuel the Machine
Macronutrients Our bodies use Fat,
Carbs, and to a limited degree Protein for our energy needs.
FAT Positive
Very Efficient
Tons of Storage (10,000kcal+)
Does not produce Lactic Acid
Negative
Requires O2
Slow
Carbs Positive
Fast breakdown
Does not require O2
Negative
Limited Storage (500-2,000kcal) in muscles and liver
Produces Lactic Acid
Not Very Efficient
Relationship Between Intensity, Duration, and Fuel
Source
We Are Like Hybrid Cars Fat is the Electric part
Efficient
Economical
Sustainable
Carbs are the Combustible Engine
Not as sustainable or economical, but needed for accelerations
When We TrainLonger Endurance Rides
or Aerobic Intervals Increasing our
Mitochondrial Enzymes
Increasing our capillary density
The more development in these areas, the better you will be at utilizing oxygen and the higher your LT will be.
Short Hard Intervals
Increasing Muscle Energy Storage
Increase Tolerance to Lactate
Nutrient Timing What to eat when?
As important as how much you eat!
Glycemic Index How fastcarbsbreaks down
Examples:
Very High – soda, banana, baked potato, sugars, white bread and pasta
Moderate – wild / brown rice, sweet potatoes, Whole grain breads
Very Low – nuts, seeds, apples, carrots
During and post exercise your body has higher insulin sensitivity (i.e. Dry sponge)
Before Exercise Mostly Carbs, some protein,
some healthy fats – moderate to low glycemix foods
Examples: Oatmeal w/ Almond butter
and milk
Toast with eggs and avocado
Granola with banana, flax seed, and yogurt
Amount depends on duration of exercise and what else you have eaten
Try to get in full meal 2-3hrs before exercise begins
During Exercise Mostly carbs, some
protein, limited fat, moderate to high glycemic index
True ratios depend on duration / intensity of event
Amounts 200-300kcal / hr (1-1.5 bars) depending on intensity / duration
Examples:
Larabars, Cliff bars, Gu’s, rice cakes (sticky rice and eggs), bananas
Post Exercise Still mainly Carbs, higher
percentage of Protein, some Fat, high glycemic index
Examples:
Recovery Drink - 3:1
Soda
Fried Rice w/ egg
White toast with fried egg
Yogurt, Granola, banana
The Other Times Much less carbs, mostly
healthy fats, and lean proteins, low glycemixindex
Examples:
Roasted Vegetables with chicken breast
Hard boiled eggs, avocado, and roasted sweet potato
Greens, brocoli, carrots, avocado, seeds, nuts, grilled steak
Kale Smoothyw/ yogurt, nuts, and apple
Fad Diets Eat what grows dammit!
Try to eat as much unprocessed foods as possible.
Nutrient Density – how many nutrients does the food have / calories? Ask yourself before eating something.
Coke, Cheetos – little to none
Kale, Roasted beets, Almonds - HUGE
Supplements
The Bad News There are no miracle supplements
If things were that incredible, they probably would legal for OTC
Industry is not well regulated and sometimes downright dangerous
AIS Supplement Overview: http://www.ausport.gov.au/ais/nutrition/supplements/overview2
USADA’s High Risk List: http://www.usada.org/supplement411/high-risk-list
More not always better: “If you give me another hammer, I can’t build a house any faster.”
The Good News As endurance athletes we put our bodies
through hell. There are products to help.
Quality Fish Oil – blend of Omega 3, 6, and 9 fatty acids
Magnesium – Natural Calm. Relaxes tense muscles post workout
Beetroot juice
Vit D
Caffeine
Chinese Adaptagen Herbs –TianChi, Optygen HP
Iron / B12 Supplement if low (testing advised)
Questions and Comments?
Throw everything I told you our the window
Glycogen depleted workouts increase bodies ability to utilize fat
Short High Intensity Workouts – High Carbs before, little after
Longer Low Intensity Workouts – Little to no carbs before workout, little during, lots afterwards
Very stressful on the body. Don’t learn to walk by running. Start slow, AM commutes, recovery rides, etc. Build to longer rides.