This past month PowerBar had a pretty informative little booklet (yes, it was also an advertisement) on nutrition. While I'm a pretty firm believer in approaching these things with a fair amount of skepticism, I'm also open to absorbing the information across all platforms and applying the knowledge there in appropriately.
As such, I wanted to post the 'Daily Nutrition Tips' that were provided in this booklet here, both for my own reference in the future, as well as for anyone else that might stumble across this page.
- Aim for a well-balanced diet with a variety of carbohydrates, lean protein, and healthful fats.
- Carbohydrates should be the focus of your meals.
- Drink up early: Every morning when you wake up, have a large glass of water.
- Keep up your energy levels: Eat 5-6 smaller meals per day.
| Carbs | Protein | Fluid |
| Before | - 2-4 Hours before riding, have a high-carb, low-fat, low-fiber meal
- 30-60 minutes before, have a high-carb snack (aim for 40-60 grams of carbs)
| - 2-4 hours before riding, have a moderate-protein meal
- When doing resistance training: have 10-20 grams protein before
| - Start hydrating 24 hours prior to riding
- Drink 14-20 fl oz of water or sports drink (400-600 ml)
- Drink another 8 fl oz (240 ml) prior to your ride
|
| During | - 30-60 grams of carbs per hour for rides lasting 1-2 hours
OR - 45-90 grams of carbs per hour for rides longer than 2 hours
| - Not required
- For longer rides, consider adding snacks that contain protein along with carbs for variety
| - Drink at least 13026 fl oz (400-800 ml) per hour
- Aim for 3-7 fl oz (100-200 ml) about every 15 minutes (1 gulp is about 1 ounce)
- For rides longer than an hour and when weather is hot and humid, use a sports drink with 500-800 mg sodium per 32 oz or 1 liter
|
| After | - Within 30 minutes after riding, have 0.5 grams of carber per lb body weight (1.1 grams per kg)
- Repeat within 2 hours of riding, or transition to high-carb meal
| - After riding, have 10-20 grams protein
- For resistance training, have 20-40 grams before and/or after (total = 0.18 grams per body weight) (0.4 grams per kg)
| - Gradually drink 23 fl oz per lb body weight lost (or 1,500 ml per kg body weight lost)
|
| Daily | - Low-intensity training: 2.3-3.2 grams of carbs per lb body weight (5-7 grams per kg)
- Moderate- to heavy-intensity training: 3.2-4.5 grams of carbs per lb body weight (7-10 grams per kg)
- Extremely heavy intensity training: 4.5-5.5 grams of carbs per lb body weight (10-12 grams per kg)
| - 0.6-0.8 grams per lb body weight (1.4-1.7 grams per kg)
| - Hydrate continuously throughout the day
|
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