- Always eat breakfast!
- Energy bars are more about convenience than necessity. Go natural.
- Food is fuel - not "fattening enemy"..So Eat!
- Gatorade & other sport drinks are designed to be used by cyclists during extended exercise, not as a lunch or snack beverage.
- Junk food can fit into your sports diet in small amounts. Try 90% quality food and, if desired, 10% foods with marginal nutritional value, e.g. french fries, cookies tec.
- Never go out on a ride without carrying some sort of emergency food.
- Protein helps recovery from hard workouts, and it should accompany your recovery meal.
- Quality nutrition is found in natural food, especially fruits.
- Rest is an important part of exercise programme. Your muscle need time to heal.
- Cravings for sweets are a sign you've gotten too hungry.
- Dont get too hungry. When you're hungry, you'll likely grab the handliest (but not the healtiest) food around.
- Being thinner doesn't equate to being a better cyclist if the cost of being thin is skimpy meals and poorly fueled muscles. Focus on being fit and healthy - not just sleek and slim (but starving)
- Keep track of calories if you want to lose weight. You'll reduce body fat only if you create a calorie deficit. Biking can help with fat loss if it contributes to calorie deficit (but the more you ride, the more you might eat!)
- Urine that is dark coloured and smelly indicates you need to drink more fluid.
- Eat well & enjoy your energy!
Tuesday, May 12, 2009
Start Your Engines!
Here are some tips from Nancy Clark, a certified sports dietetics & competitive athletes herself: