Going the Distance: Sports Nutrition for Cyclists

Ashley Acornley, MS, RD, LDNTriangle Nutrition Therapy

Who We Are

Triangle Nutrition Therapy is a private practice specializing in sports nutrition and fitness, along with

a variety of weight management and Medical Nutrition Therapy needs.

Registered Dietitian

AFAA Certified Personal Trainer

Rodan and Fields Skincare Consultant

In network with BCBS NC and Cigna insurance

Goals How to fuel before, during

and after cycling events

Important nutrition and hydration tips to consider

The science is behind the sports nutrition, but the art is figuring out what works best for you!

Questions for You…What are your favorite beverages, snacks, or

sports supplements you consume while cycling?

How much fluid do you consume throughout the day?

Do you know how many calories your body needs?

Do you know how many grams of carbs and protein you need daily?

Do you change your diet during the off-season?

Daily IntakeCarbs= main source of energy!

Stored as glycogen in liver and muscle, but deplete after 90-180 minutes of endurance activity

Daily macro needs for an athlete:60% CHO, 20-25% Pro, 15-20% Fat7-12 g/kg CHO daily

5-6 small meals per day

Hydration- drink ½ body weight in oz urine should appear pale yellow

Planning for your race day Trial and error- find what works best for you over time

Don’t try anything new on race day!

Biking doesn’t involve much GI jostling, most likely able to tolerate foods better

“Taste fatigue” can occur after biking a long distance- plan ahead to reduce eating the same items

Nutrients of Importance: Carbs (energy storage) Protein (muscle repair) Antioxidants (immunity and soreness) Fluids (hydration and electrolytes) Sodium (cramping)

Fuel Before Exercise:4 hour window of opportunity to fuel before race

Goal is to “top off glycogen stores”

1-4g/kg Carbs (typically 50-200g Carbs)

3 hours= 150g 1 cup oatmeal with 2 Tbsp honey, 6 oz yogurt, large

banana, 2 Tbsp raisins, 4 ounces OJ 4 oz bagel, 2 Tbsp. PB, 3 Tbsp. jam, 12 ounces apple juice

1.5-2 hours= 50-75g 24 ounces sport drink and 1 Gu ½ cup cereal with 1 cup lowfat milk and 1 sliced banana

30 min- 1 hour= 20-30g Gu, sport beans, energy bar, sports drink

Fluid Before Exercise2 hours: 17-20 ounces

water

10-20 minutes: 7-10 ounces sports drink

Fuel During Exercise:30-60g Carb per hour of training (120-240 kcal)

Individual intakes should be adapted to athletes circumstances

Can split into smaller increments

Can consume liquid, solid, sports supplements

Examples of Cycling-Friendly Snacks

Applesauce pouches

Rice cakes

PB/Jelly

Baked potato

Dried fruit

Pretzels/Crackers/Graham Crackers/Fig Newtons

Bananas

Pop-tarts

Energy bars

Supplements: sports drinks, sport beans, Gu, Shot Bloks

Fluids During Exercise 7-10 ounces of fluid every 20 minutes

Include sodium at this time (500-1,500 mg/hour)

What do you really need in your sports drink? Source : mix of sucrose, glucose and fructose Carbohydrate: At least 14 grams in every 8 oz for rapid

delivery of energy Calories: At least 50-60 calories per 8 oz Sodium: At least 100 mg per 8 oz to encourage drinking to

restore fluid balance Potassium: At least 28 mg per 8 oz to restore body losses

Fuel After Exercise (Recovery):

“Window of Opportunity” is within 60 minutes after workout

3:1 or 4:1 Carb to Protein ratio recommended 10g-20g protein + 50-90g Carb

Simple sugars work best

2 hours post workout= well balanced meal Increase immunity, decrease inflammation,

replenish glycogen, repair muscles

Recovery snacks and beverages

8 oz Low-fat chocolate milk (158 kcal, 26g CHO, 8g Pro) Tru Moo or Horizon Organic

2 scoops Hammer Recoverite (170 kcal, 32g CHO, 10g Pro)

8 oz CheriBundi Protein (160 kcal, 30g CHO, 8g Pro)

reGen (200 kcal, 35g CHO, 11g Pro)

Greek yogurt + fruit smoothie

Banana with PB and 8 oz milk

Trail mix- almonds, walnuts, dried cherries

Salmon with asparagus, sweet potato, and wheat roll

Chicken with broccoli, pasta with olive oil and side salad

Fluid After Exercise:20-24 ounces for every POUND of body weight

lost during the race

Sweat rate- varies 1-1.5 L fluid (32-48 oz)/ hour500-1,500mg Na/hour

What about endurance/sports

supplements?Real, whole foods trump supplements and packaged products any day!

Sports products can be used for convenience and GI tolerance

What About Alcohol?Diuretic- puts athletes at risk for dehydration,

heat illness, and muscle cramping

Suppresses fat use as a fuel during exercise

Interferes with post-exercise recovery by delaying carbohydrate repletion and muscle repair

Increases the risk for nutrient deficiencies by decreasing vitamin and mineral absorption

Adds calories and acts as an appetite stimulant which can result in increased calories consumed

Can interfere with sleep patterns by reducing time spent in deep, restful sleep

Off-Season Nutrition Lifestyle goes into hibernation

Decrease calories and carbs if exercise duration/intensity decreases

3 steps:Assess goals- weight loss, cross training?Create small changes- drink more H2O, add more

veggies to lunch?Focus on real food- switch from granola bar to fruit

and boiled egg for snack?

When to see a Sports RD?Sports RDs can help athletes determine calorie,

macronutrient, and fluid needs

Determine what foods/fluids are tolerated best and match them to your numbers

Test, practice, trial and error!

Problem solve: Weight maintenance, gain, or loss Increase performance Combat fatigue, soreness, overtraining Increase energy Improve body composition

Questions?

www.trianglediet.com

ashley@trianglediet.com

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Twitter: Ashley_SportsRD

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Thank You!