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The following information is a summary from the book, "Nutrition for the Long Run" by Heidi Smith
Summary
- Need carbs, protein and fat: carbs are fuel, protein is
for building & fat provides concentrated energy source and is
needed to absorb and metabolize nutrients
- Need 55-65% calories from carbs, 12-15% from protein and 20-25% from fat
- Aim for 3/4 carbs (veggies, grains, fruit) and 1/4 protein (meat, beans, soy, dairy) - fat will come naturally with the protein
Carbohydrates
- are broken down and stored as glycogen in muscle for energy and in liver for blood sugar control
- stored glycogen can only sustain activity for 90 minutes and take 24-48 to replenish
Protein
- slows the absorption of carbs
- helps maintains a constant blood sugar level
Fat*
- slow digestion
- 4 types:
- polyunsaturated: corn, cottonseed, safflower, sunflower, soybean and sesame seed oils
- monounsaturated: olive, canola, peanut oils, mustard oil, avocado, almonds and macadamia nuts
- saturated: animal fats, dairy fats, and coconut and palm kernel oils
- Trans fatty acids: produced by heating liquid vegetable oils in the presence of hydrogen - hydrogenation
Healthy Fats*
- poly & monounsaturated
- are necessary for the absorption of nutrients from fruits and vegetables
- eggs: extra-virgin olive oil, flax seed oil, and fats from plant sources: nuts, seeds, avocados & coconuts
- should be consumed with every meal
- many
nutrients are fat-soluble: Beta carotene and Vitamins A D, E & K
require fat in order to be absorbed and used by the human body
Water
- a 3% loss of water can cause a 10% loss in performance
- helps your circulation to bring oxygen and nutrients to muscles and carry lactic acid and waste away
- foundation of sweat production to regulate body temperature
- blood
pressure, heart rate, organ cushioning and joint lubrication are
affected by hydration needed to store glycogens in muscles
- increased sweat production is a sign of better fitness
Breakfast
- Eat before riding to maintain blood sugar levels
- Blood sugar is main fuel of the brain (controlled closely)
- If blood sugar drops the brain will trigger a break down of glycogen and possibly steal energy from muscles
- Aim for small breakfast 15-30 before riding (this does not provide energy for the ride)
- Breakfast should be easily digestible carbs
- It should be high in carbs, moderate in fibre and low in fat
- No sweet carbs, they have high glycemic index and are absorbed to quickly - may leave you sluggish at the beginning of the ride
- Drink ~ 2 cups of fluid 30-60 minutes before riding - assist stomach in emptying and helps prevent cramping - no caffeine
- If eating 2 hours or more before riding you should eat some protein to slow down the absorption of carbs
- Protein is digested slowly so as your time decrease towards riding eat less protein
- Carbs eg: whole grain breads; low fat, low sugar muffins; low sugar cold cereal; oatmeal, bagels, pasta, potatoes ad fruit
- Protein eg: lean cut meat, light peanut butter, tuna, eggs, low-fat dairy/soy products
- Avoid
Eating: sugar cereals, candy, chocolate bars, ice cream, pop, beans,
prunes, broccoli, onions, cauliflower, Brussels sprouts, full-fat
diary, high-fat meats, chips (anything deep fried) and fast foods.
During Ride
- Need to eat .7-1g of carbs per kg of body weight per hour (30-60g of carbs)
- Only need carbs during exercise no proteins, fat or fibre
- Should sip fluids throughout ride and not gulp all at once
- Need to drink 2-4 cups of fluid with any solid food otherwise you may get upset stomach and indigestion
- Eat small amounts of food over the hour rather than your requirement all at once
- Examples
- Bagel,
banana, 1/4 cup of raisins or apricots, 4 arrowroot cookies, 10
saltines, 12 pretzels, 4 graham crackers, 4 fat-free fig Newton's, low
fat granola bar, 500ml of sports drink
- 500ml of Gatorade and 12 pretzels (divided) or 1 Powerbar and 250ml of Gatorade (divided)
- A gel should be eaten in small amounts over the hour with 500ml of fluid
Immediately after the Ride
- Eat a high carb moderate protein snack immediately after the ride (15-30 min)
- Examples:
2 cups 1% chocolate milk or soymilk, 1 litre of sports drink, 1 cup of
milk and 1 1/4 cups of cereal (Vector), banana and 175ml of low fat
yogurt, peanut butter and jam sandwich, 1 cup of trail mix
*From the Mayo Clinic & Harvard School of Public Health
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Participants 
