- Avoid sugars like white, brown, cane and grape sugar. They are rapidly absorbed into the blood, thereby increasing the level of insulin.
- Avoid hard fats. Cutting fat and skin off meat.
- Use low-fat or skim milk.
- Eat more fish; Fish contains less fat.
- Use as a snack nuts and seeds. Nuts and seeds are important dietary sources of trace elements and polyunsaturated fatty acids.
- Vitamin C promotes the absorption of most of the trace elements.
- Coffee, tea and most soft drinks (especially colas) inhibit the absorption of trace elements. Therefore, use these spirits at or soon after meals.
- Antioxidants prevent cell and tissue damage by free radicals released during (heavy) efforts. They accelerate the recovery process after strenuous exercise, reduce the stature and go against aging. Put therefore is rich in antioxidants are often foods on the menu: carrots, Brussels sprouts, broccoli, tomatoes and cauliflower.
- Cooked vegetables are healthier than raw. By boiling the tough cell walls are made soft, whereby the antioxidants are better taken by the body.
- Raisins contain particularly high carbohydrate and fiber, iron and potassium.
- Caffeine stimulates the fat burning.
When should I go and I use sports nutrition? For many cyclists who ride regular bikes and cyclos this is an important question where the answer is not always clear. Everything stands or falls on a healthy and balanced diet based. Then only comes sports, then any supplements.
A major building for sports training or cyclo sportive is an essential component in the easy getting to the finish / finish line. In the section on physiology, there is discussed the different power systems. There is explained that man has a limited supply of carbohydrates.
The combustion of fat as an energy source will always be some carbohydrates are used. It is good to know that the body (average) but a maximum of 60 recording 70 grams of carbohydrate per hour.
Below is developed a small case study here:
Couple: You will participate in a tour of 170km and do here six hours. In the first hour, you burn 70 grams of carbohydrates through the cycle. But in that hour you only get 50 grams of carbohydrate within through sports drinks, energy gel or an energy bar. You have built up a deficit of 20 grams of carbohydrates. This deficiency can be the next hour (if you keep driving) not touching. After all, your body takes up a maximum of 70 grams (and here again consumed in 2 hours) Throughout the journey you keep having this deficiency. If this happens again next hour you get a deficit of 40 grams. In a journey of 5 to 6 hours so you can build such a deficit of more than one hour of energy ...... And so, the man with the hammer around the corner ....
If you prepare the trip well, you can avoid this energy shortage.
For the effort
In this period there should be a distinction in two different moments:
Period of months and weeks before the effort
Period of six days for the main object
In the months / weeks will focus on building the overall fitness and speed. This preferably on the basis of training. This schedule should sit plenty of room for recovery. Use this period to experiment with sports.
To improve the overall condition you already supporting use of sports supplements. The good recover from workouts and exercises tours will ensure that you will progress faster. Think about using recovery drinks and protein bars.
The period of six days for the main purpose is devoted to reduction of intensity and duration of the training in conjunction with the "stacking" of carbohydrates. This is called 'taper'. The effect is that your body has stored extra carbohydrates at the end of this period, you can use the 'moment supreme' ...
The stacking of carbohydrates can be done by means of so-called carbo loader. This is a drink that is composed of almost pure carbohydrates. To get the same amount of carbohydrates in solid foods before you many signs of dry pasta to eat .... Perhaps his drink not so bad ...
TIP: Drink before exercise on the day any sports drink until you start cycling. The fast carbs before you take care of a rise in your blood sugar, then a big dip occurring. You get very weak legs and make you sluggish .... Take rather a thirst quencher with some salts and minerals.
If a training or competition lasts longer than 60 minutes, you can improve your performance by supplementing during exercise carbohydrate food and water with a sports drink.
Carbohydrates, however, may not be used in unlimited amounts, because on average no more than 1 to 1.2 grams per minute can be processed by the body. A maximum flow is thus about 60 to 70 grams of carbohydrate per hour (rule of thumb is 1.2 grams / hour / kg of body weight). Taking more does not necessarily lead to a higher combustion.
It therefore makes no sense to swallow a lot of sugars or very syrupy drinks to drink: it only increases the risk of gastrointestinal complaints.
The period of the effort is therefore devoted to regular food. Take up to 70 grams of carbohydrates combined with up to 750ml sports drink or water per hour to you.
Do you drink only water during a trip or training? Realize that you also minerals through sweating and lose salts (electrolytes called). These are essential elements in adjusting your moisture.
After the effort
Once you've trained full race have cycled or have completed a tour, it is important that your body as soon as possible provides the right nutrients to recover.
Quick Fix again ensures that you quickly can sit on the bike to do the next workout or hike.
Make sure you within 30 minutes after exercise have eaten enough recovery-promoting drinks or candy bar. These are drinks and bars where the right combination of proteins and carbohydrates in it. This allows the damaged muscles will quickly be repaired and new muscle can be created there, without the body other parts of the body should be used for this purpose. If you use enough protein after your workout because you proteins (protein) out of other muscles in your body to facilitate recovery. This will be restored in the long term, but is not optimal for an athlete who wants to move forward.
Restorative sports drinks and bars cope with this problem. Carbohydrates provide the replenishment of glycogen, while the salt helps retain the absorbed moisture.
Time is also an important factor in the recovery phase. Depending on the situation (the effort, the muscle glycogen stores at the start of the exercise and diet thereafter), the full recovery last 10 or even 36 hours. Adequate rest is essential to restore most of the effort. Also a sports massage can accelerate the recovery process.
TIP: What sports brand you use is very personal. Do not go off on your friends, but see for yourself. Try different brands during training so you know what you are good or not and see how your body reacts to sports nutrition.