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Nutirional
Tips for Cyclists
2009 Great Water Front Trail Adventure
Key Messages for Cyclists
May 2009
Prepared by the following Registered Dietitians and
members of the Ontario Society of Nutrition Professionals
in Public Health:
Adrienne Baltadjian, RD - Durham Region Health Department
Carole Chang, RD - Leeds, Grenville, and Lanark District
Health Unit
Pat Elliott-Moyer, RD - City of Hamilton Public Health
Services
Rita Foscarini, RD - York Region Community and Health
Services
Jane Hammingh, RD - Ottawa Public Health
Dianne Oickle, RD - Leeds, Grenville, and Lanark District
Health Unit
Sarah Tsang, RD - Haliburton, Kawartha, Pine Ridge District
Health Unit
Key messages for cyclists
What and when should I eat before
cycling?
Just as everyone’s cycling ability is different,
each individual’s tolerance to foods and beverages
before exercise varies. Some find eating close to cycling
upsets their stomach, while others find if they don’t
eat, they feel hungry or even light headed. You will
have to learn or already know what works best for you.
Generally for a long ride, eating before cycling helps
to fuel your body. It is suggested that your pre-cycling
meal or snack be eaten 1-2 hours before you ride and
that it consist mostly of carbohydrate, some protein,
and be low in fat. Here are some examples of pre-cycling
meals or snacks:
• A sandwich on whole grain bread with fruit,
and a beverage of milk or juice
• A bowl of whole grain cereal with milk and fruit
• A low fat cereal bar with non fat or low fat
yogurt and fruit
• Pancake topped with fruit, non fat or low fat
yogurt and juice
What do I need to eat during
cycling?
It’s important to eat and drink during your ride.
It provides you energy and rehydrates you. Eating every
30 to 60 minutes during your ride will help you to ride
longer and help you feel better. At the same time, be
careful not to overeat. It is best not to try out any
unfamiliar foods during your ride, better to test these
during training. Stick with foods and beverages that
work best for you. Pack foods that you can easily carry
on your bike or stop at the rest stops to fuel up on
small snacks such as:
• energy bar
• bagel with peanut butter
• trail mix
• fig or date cookies
• fruit
What and when should
I eat after cycling?
After cycling, it is important to replenish your body
with fluids, carbohydrates and protein. This will replace
your energy stores and rebuild muscle tissues. It will
also help you for the next days’ ride. Have something
to eat and drink shortly after your ride. If your meal
is still a few hours away, have a small snack and a
healthy beverage by mixing and matching items as suggested
below:
• a handful of almonds
• a small carton of chocolate or white milk
• 100% fruit juice
• water
• whole grain crackers
• hummus
• bagel with cheese
• fruit
Which fluids
and how much are recommended before, during and after
cycling?
Fluids before
cycling:
You can hydrate your body with water, milk, soy drinks,
unsweetened juices and even small amounts of diluted
tea or coffee. Aim for at least 500 mL (16 ounces) of
fluid 2 to 3 hours before cycling and an additional
250 mL (8 ounces) 10 to 20 minutes prior to starting.
Fluids during
cycling:
The rule of thumb is to drink approximately 150-350
mL (5-12 ounces) of fluid every 15 to 20 minutes during
cycling. Sports drinks may help prevent dehydration
and muscle cramps because they help replenish both fluid
and electrolytes (i.e. sodium and potassium) lost in
sweat and they contain much needed carbohydrates.
You might want to carry two water bottles with you;
one with water and one with a sports drink. Refill your
water bottle often. Camelbacks provide easy access and
works well for water. Tip: don’t wait until you
are thirsty before you drink. Especially if the weather
is hotter than normal, you will need to increase your
fluid intake to help prevent dehydration or heat exhaustion.
Some warning signs of dehydration include dark yellow
urine, loss of energy, dizziness, loss of coordination,
cramps, headaches, or unusual fatigue.
Fluids after
cycling:
Be sure to replenish lost fluids after your ride. Water
is great to rehydrate your body, as well as milk (chocolate
or white), 100% fruit juice, sports drink or yogurt.
These fluids, together with a snack, will replenish
carbohydrate stores. Everyone is different and some
sweat more than others. If you sweat a lot during your
exercise, you will need to drink a lot more fluids to
rehydrate yourself. Tip: drink enough fluid until the
color of your urine is clear.
Is there a benefit
to drinking sports drinks versus water?
For most people exercising between 30-60 minutes, water
should be the first beverage choice and is sufficient
for keeping you well-hydrated. However, when cycling
for more than 60-90 minutes, sports drinks can help
as they are designed to help replenish fluids and electrolytes
lost through sweat. Sodium in sports drinks increases
the drive to drink and can help the body retain fluids
better. The carbohydrate content helps the fluid to
be rapidly absorbed by the body and provides a quick
source of sugar for active muscles. It also improves
the taste which makes you drink more and do a better
job at hydrating yourself.
Sport drinks containing 4% to 8% carbohydrate (40–80
g/L) are a suitable choice. Try a new sports drink during
training, not during an event. You can also make your
own sports drink by mixing 500 mL (8 ounces) of unsweetened
orange juice with 500 mL (8 ounces) of water and adding
a pinch of salt. This will provide approximately 54
g (5.4%) of carbohydrate and 0.5–0.7 g of sodium.
It is important to avoid salt pills because they are
too concentrated, require a lot of water for adequate
dilution, and can lead to vomiting and diarrhea.
What is the difference
between a sports drink and energy drink?
While sports drinks are formulated for rapid rehydration,
energy drinks are not. Energy drinks are different from
sports drinks because most contain caffeine and other
compounds that may act as stimulants. The higher sugar
content in energy drinks can slow fluid absorption and
cause stomach upset during exercise. In addition, the
carbonation in energy drinks can make it hard to drink
enough to stay adequately hydrated during exercise.
For further information
contact or go to:
The Coaching Association of Canada: http://www.coach.ca/eng/nutrition/search.cfm
The Dietitians of Canada: Dietitians of Canada
EatRight Ontario: 1-877-510-5102 to speak to a Registered
Dietitian http://www.eatrightontario.ca/en/Default.aspx
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