Racer’s Diet

The high demand of training and racing requires a lot from the body.  If it is not being fed right, you and your body will notice a drastic decrease in performance and results.  In order to provide the right nutrients so you perform at your peak, you need to eat right.  No more fried foods and sweets.  That is like putting diesel in your bike and expecting it to run correctly.

In order to maintain energy, you will need to consume plenty of carbohydrates.  If you have “carbo-phobia”, you need to get with the times and realize that is completely stupid.  Carbohydrates are made of glucose, a form of sugar.  This sugar gets converted into glycogen by the body.  The glycogen is what gives you energy and maintains blood sugar.  I recommend at least 2 grams of carbohydrates per pound of body weight.  For example, I am 180lb.  So, I would need at least 360g of carbohydrates.  These carbs should come from whole wheat breads, pastas, brown rice and fruits.

The next pieces of the diet puzzle are the proteins.  The main goal is not to build slabs of muscle.  The more muscle, the more oxygen is required to move it.  You want to maintain what you have and use the protein for recovery.  Any amount over 1g of protein per pound of body weight is going to be excessive.  Chicken, fish, lean beef, beans and nuts are excellent sources of protein and fats.  Fats seem to have a bad rep from the low fat fad a few years ago.  Unsaturated fat is essential for any athlete.  They help absorb vitamins and minerals as well as protect your organs.  To get a ballpark number on the amount of fat you need, just take .25 and multiply it by your weight.

To round out your diet, be sure to drink at least a gallon of water a day.  You will stay hydrated and ready for riding.  As with any balanced diet, eat plenty of vegetables.  This is not hard stuff.  It just takes good judgments.  Take a break from the burger/French fry combo and you will see an immediate difference in your mood, riding and training.


Posted on Feb 03 2011, under Nutrition | No Comments »

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