Expert advice from Manuel Villacorta, MS, RD, CSSD Registered Dietitian and Board Certified as a Specialist in Sports Dietetics

Fueling your sport

1.    Nutrition is a key factor in endurance sports and is just as important as a good training regimen. The number of calories you need for cycling depends on a number of factors: your body weight, how fast you cycle, how long you cycle, and your training frequency.

2.    Carbohydrate is the most important fuel for cyclists, so consuming adequate carbohydrate on a daily basis is necessary to replenish your energy stores. Eat carbohydrates at every meal and snack. Good choices include whole grain or enriched breads, rolls, low-fat muffins, waffles, pancakes, and cereals. Fruits, fruit juices, brown rice, pasta, and baked white or sweet potatoes are also good carbohydrate choices

3.    Daily carbohydrate needs are based on your hours of training per day and your weight regardless of gender.  Your daily carbohydrate needs are as follows:

•    1 to 2 hours of training per day requires about 2.5 to 3.5 grams of carbohydrate per pound of body weight per day.
•    2 to 3 hours of training per day requires about 3.5 to 4.5 grams of carbohydrate per pound of body weight per day.
•    4 to 6 hour or more of training per day requires about 5 to 6 grams of carbohydrate per pound of body weight per day

4.    Cyclists need 0.6 to 0.8 grams of protein per pound of body weight per day as well. The typical American diet provides plenty of protein, so runners usually get enough protein without adding protein drinks or supplements. Good sources of protein include fish, chicken, turkey, lean cuts of beef, low-fat or nonfat milk, yogurt, low fat cheeses, eggs, nuts, and soy.

5.    Cyclists should eat at least 0.45 grams of fat per pound of body weight per day. Choose heart-healthy fats, such as canola oil, olive oil, flax seeds, avocado and nuts.

How to fuel before, during and after exercise

1.    Before exercise. Your pre-exercise goal is to be fueled for your training.  The ideal pre-exercise meal should be carbohydrate rich and well tolerated.  The number of carbohydrates you need depends on your weight and the timing of the meal prior to exercise.  Generally, you should consume 0.5g – 2g per pound of body weight of carbohydrate 1 to 4 hours prior to exercise.

For example a 145 lb person: 1 hour before training should consume 0.5 g per pound weight (e.g. 145 x 0.5 = 72.5 grams)

Sample meal:
•    1 small banana (15g of carbs) + 1 slice toast (15g of carbs) + 1 Tbsp of jam (15g of carbs) + 16 oz of Gatorade (30 of carbs) = 75 grams of carbohydrate
•    1 cup of cooked oatmeal (30g of carbs) + 4 Tbsp raisins (30g of carbs) + 8 oz Gatorade (15g of carbs) = 75 grams of carbohydrate

2.    During exercise. Consuming 30 to 60 grams of carbohydrate every hour has proven to improve performance in exercise lasting longer than 90 minutes.  Your pre-workout meal will provide enough energy for exercises lasting less than 90 minutes. Try gels, energy drinks, or anything that you can tolerate.

3.    After exercise. If your exercise lasts longer than 90 minutes, you should consume 0.7 grams of carbohydrate per pound of body weight immediately after exercise, followed by 0.7 grams of carbohydrate per pound of body weight 2 hours later, which will enhance your muscle recovery rate. Consume carbohydrates that are quickly absorbed into your bloodstream.  You may prefer a high-carbohydrate drink if your stomach does not tolerate solid food immediately after exercise.  Adding a small amount of protein (about 6-15grams) will also provide amino acids for building and repairing muscle tissue.

For example a 145 lb person should consume 0.7 grams of carbohydrate per pound of body weight + 6-15 grams of protein (e.g. 0.7 x 145 = 101grams of carbohydrate + 6-15g of protein)

Sample meal:
1 bagel (60 grams of carbs) + 8 oz chocolate milk (45 grams of carbs) + 2 oz of low fat cheese (14 grams of protein)