Energy balance – optimises physical performance and maintains body mass.
Tour de France cyclists burn between about 5,000 and 8,000 kCal/day, average for resting person is 2,000 kCal for women and 3,000 for men.
Protein – 0.83 g/kg of body mass per day, endurance athletes may increase to 1.2-1.4 g/kg/day, strength athletes 1.2-1.7 g/kg/day.
Lipids – daily intake not firmly established – should be less than 30%.
Carbohydrate – should be unprocessed – 6-10 g/kg
Glycogen storage – trained athletes store more glycogen in muscle. Tour riders can store 15g/kg. Glycogen stores are depleted each day exercise is done.
Pre-exercise guide – 150-300g carbs, low protein & lipids, 3hrs before exercise so that it can be digested and absorbed so blood glucose & glycogen levels are optimal.
During exercise – CHO influenced by intensity & duration of exercise
Post exercise – high GI carbs immediately after intense training replenish 5-7%/hr, takes 20hrs.
Liquid meals – well balanced and good nutritional value. 1 every 30 min with endurance exercise.
Re-hydration – 400-600 ml before exercise with 250ml every 15 min. Drink to thirst. Can contain 5-8% CHO. Sodium can help.
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