Whether you are training for a bike race, triathlon, or just want to get the most performance out of your workouts, you need to feed your body with the right ingredients. Over the last few years, many improvements in nutritional supplements have been made due to the studies of what the body needs during exercise. If you are going to be active on a constant basis, you need to provide your body with the nutrients it needs to get your endurance up and maintain your muscle and joint health. This means that you should think about what you put into your body. Good eating habits are essential and using the right supplements during your exercise will improve your performance, help manage your weight, prevent weight related health problems, and make you feel better and live longer.
One rule of thumb I have learned over eating is to be avoided. I have heard a great line that goes like this. Breakfast like a king, lunch like a prince and eat supper like a pauper. This is because breakfast is your most important meal to stop your hunger from making you eat too much later, but also to feed your brain with what it needs to get you motivated for the day. By now, you have heard that eating less fat and more protein and whole grains, sweet potatoes, beans, brown rice, wheat germ, along with plenty of fruits and vegetables are the building blocks to build a strong body. Several small meals a day are easier on your digestive system and remember to drink plenty of water (eight glasses a day is recommended), milk and less alcohol. Some red meat is ok but only once a week, fish is better- salmon in particular. Chicken is also good but pork should also be eaten occasionally. Also taking fish oil supplements will keep your heart healthy, and help lower cholesterol. Eating something sugary right after your workout will help the body start the recovery process sooner.
During your rides and other workouts, I recommend other supplements such as an electrolyte drink that has a complex carbohydrate for controlled release of energy and amino acids to keep the muscles from breaking down under stress. A company called Hammer Nutrition makes many supplements including my favorite electrolyte drink called Heed. Instead of sugars, it contains maltodextrin and it does not have a super sweet taste. It is full of amino acids and far more electrolytes than the drinks found in the grocery store. They make so many products for before, during and after your exercise that it would take too much room here to describe them all. I would seriously recommend that you check out their link below and read up on this subject. Once you start using these products regularly, you will understand what I am talking about. It will change your riding forever. This company is dedicated to exceeding your expectations and is the sponsor of our local Grizzly Century Ride that starts in North Fork on the first Saturday of October each year.
Hammer Nutrition; www.hammernutrition.com