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.