TRAINING DIET FOR BIKING
Biking preparation involves 3 phases: pre-season, competition and offseason. The training diet of the athletes differs as per their training load, goals, body composition and health.
- A typical training diet should be focused on nutrient-dense crabs along with regular portions of protein with calcium and iron. Carbs should be consumed as per the training load to optimise the performance along with recovery. Frequent snacks and meals help to provide the required energy and carbs during high requirements, on hard training days and for back to back racing. Try to include a snack which is rich in carbs and protein within 30-60 minutes post the training session to ensure adequate refuelling and maximising missile repair along with adaption process. Always carry portable and a non-perishable snack if training away from home to meet your requirements. Example: carry nuts, sandwiches, liquid meal supplements, etc.
- Protein requirement is dependent on the energy intake and the stage of strength training. If one is trying to reduce the body fat percentage, then they should limit energy-dense fluids and foods from their diet. Taking morning sessions also assists in using fat stores and burn down the overall body fat percentage.
- Hydration is the key for mountain bikers, so it is important to drink enough fluids to replace the loss of fluid from the body which occurs because of increased sweat rate, exercise intensity, duration, altitude and high temperatures. One should aim at replacing 150% of fluid volume lost over a period of 4-6 hours after the training session. Supplements help to provide a competitive edge and should be added along with a good diet and good quality training.
- Energy drinks like Steadfast Nutrition Snergy along with protein supplements like Steadfast Nutrition Power Protein are some of the supplements that can be added to a cyclist’s nutritional plan to optimise performance and recovery.
Reference :
https://www.sportsdietitians.com.au/factsheets/food-for-your-sport/mountain-biking/
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