23/10/2022
The Amashova Durban Classic 2022 is about to get underway, here are some quick tips to help you fuel before the big race.😉🚴♂️🚲🚴♀️
General Fueling Tips⛽️
• Focus on carbohydrates and lean protein. Aim to eat a substantial meal of carbs and lean protein at least two hours before your event.
• It’s better to over fuel than under fuel, especially for longer endurance events.
• Avoid eating at least 60 minutes before your event.
• Avoid dairy.
• Avoid fats and fiber, both of which take time to be converted into usable fuel.
• Avoid salty, fried foods. They can slow down your body’s ability to take in carbs.
• The maximum amount of carbohydrates your body can absorb is 90g per hour. 60g should be in the form of glucose, while 30g should be fructose. Look for “maltodextrin” in the ingredients list.
• The average 75kg / 165lb male has about 500g of carbohydrates stored and available as fuel. Producing 100w of power for an hour will burn through 360 calories (similarly, producing 200w of power for an hour will burn 720 calories). If you have a power meter, keep an eye on your output, and replace carbs accordingly.
• It takes around 90 minutes after you eat for the carbs to be available for your muscles to use. Remember the old adage, if you wait until you’re hungry to eat, it’s too late.
Go with what you know best and eat for the event, you’ll need to fuel your body and your muscles. Drink one litre of electrolytes and have a bar, gel or banana with every hour to help you in the long run.😉🍋
Most importantly, go out there and enjoy the race!😎🥇🏆
Contact NutriHealth on hydration and race-day preparation tips for cyclingraces to reach your nutritional and competition goals!😉🍋🍃
Contact Nutritionist: Bevan Reddy
Call: 083 435 5630
Email: bevan@nutrihealthsa.co.za
