KNOW WHEN TO SHIFT YOUR FOCUS TOWARDS CARBS
During the race season, the main focus should be given to carbohydrates in your training diet as they help to keep your energy levels up all along.
This article gives you some Basic General Guidelines about how to manage carbohydrates in your training diet.
Monday: Take an off from extra carbohydrates and focus more on a well-balanced diet with healthy fats and proteins to stay full. Use this particular day to “unpuff” from all the carb-loading from the previous days. Consume carbs during the night time to prepare yourself for training the next day. (Please take note that we should not stop consuming carbs but consume them based on our workout intensity)
Tuesday: Take carbohydrates for breakfast and aim to finish up on all solid food items 3 hours before the ride.
Training – Intense riding for 2 hours
Wednesday: No need to focus extra on your carb intake, on this day stick to your normal portion size.
Training – Moderate riding for 2 hours
Thursday: No need to pay extra attention to your carb intake, stick to your normal portion size. But if you have an event on the weekend, then you can start carb loading.
Friday: Take an off from extra carbohydrates and focus more on a well-balanced diet with healthy fats and proteins to stay full. But if you have an event on the weekend then you can start carb loading.
Saturday: If you have a ride/race, then take carbohydrates before the ride and focus on eating protein and carbohydrates post the ride to rebuild and recover your muscles.
Sunday: If you have a ride/race, then take carbohydrates before the ride and focus on eating protein and carbohydrates post the ride to rebuild and recover your muscles.
Some of the best products in the market that you can include in your diet are:
- Pre-ride you can try Steadfast Nutrition – Snergy
- Post-ride you can try Steadfast Nutrition – Power Protein
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