1. Nutrition for Endurance Cyclists

2. What we are going to talk about?
 Metabolic Pathways
 Fuel
 Macronutrients
 Nutrient Timing
 Nutrient Ratios
 Sample Meals
 Supplements
 Questions and Comments

3. Big Picture

4. Energy Metabolic Systems
 ATP-PC
 VERY LIMITED – IMMEDIATE USE
 Neuromuscular Sprint
 5sec - 15sec
 Anaerobic Glycolysis (without O2)
 FAIRLY LIMITED – SHORT
METABOLIC PATHWAY
 Anaerobic Capacity
 30sec-3min
 Aerobic Metabolism (with O2)
 ABUNDANT SUPPLY – SLOWER
METABOLIC PATHWAY, YIELDS 17X
THE AMOUNT OF ENERGRY
 Endurance / Sub-threshold
 5min-5hrs

5. All Energy Systems Overlap

6. Fuel the Machine

7. Macronutrients
 Our bodies use Fat,
Carbs, and to a limited
degree Protein for our
energy needs.

8. FAT
 Positive
 Very Efficient
 Tons of Storage
(10,000kcal+)
 Does not produce Lactic
Acid
 Negative
 Requires O2
 Slow

9. Carbs
 Positive
 Fast breakdown
 Does not require O2
 Negative
 Limited Storage (500-
2,000kcal) in muscles
and liver
 Produces Lactic Acid
 Not Very Efficient

10. Intensity, Duration, and Fuel
Source

11. We Are Like Hybrid Cars
 Fat is the Electric part
 Efficient
 Economical
 Sustainable
 Carbs are the
Combustible Engine
 Not as sustainable or
economical, but needed
for accelerations

12. When We Train
Longer Endurance Rides
Short Hard Intervals
or Aerobic Intervals
 Increasing our  Increasing Muscle Energy
Mitochondrial Enzymes Storage
 Increasing our capillary  Increase Tolerance to
density Lactate
 The more development
in these areas, the better
you will be at utilizing
oxygen and the higher
your LT will be.

13. Nutrient Timing
 What to eat when?
 As important as how
much you eat!

14. Glycemic Index
 How fastcarbsbreaks down
 Examples:
 Very High – soda, banana,
baked potato, sugars,
white bread and pasta
 Moderate – wild / brown
rice, sweet potatoes,
Whole grain breads
 Very Low – nuts, seeds,
apples, carrots
 During and post exercise
your body has higher insulin
sensitivity (i.e. Dry sponge)

15. Before Exercise
 Mostly Carbs, some protein,
some healthy fats – moderate
to low glycemix foods
 Examples:
 Oatmeal w/ Almond butter
and milk
 Toast with eggs and avocado
 Granola with banana, flax
seed, and yogurt
 Amount depends on duration
of exercise and what else you
have eaten
 Try to get in full meal 2-3hrs
before exercise begins

16. During Exercise
 Mostly carbs, some
protein, limited
fat, moderate to high
glycemic index
 True ratios depend on
duration / intensity of
event
 Amounts 200-300kcal / hr
(1-1.5 bars) depending on
intensity / duration
 Examples:
 Larabars, Cliff
bars, Gu’s, rice cakes (sticky
rice and eggs), bananas

17. Post Exercise
 Still mainly Carbs, higher
percentage of
Protein, some Fat, high
glycemic index
 Examples:
 Recovery Drink - 3:1
 Soda
 Fried Rice w/ egg
 White toast with fried
egg
 Yogurt, Granola, banana

18. The Other Times
 Much less carbs, mostly
healthy fats, and lean
proteins, low glycemix
index
 Examples:
 Roasted Vegetables with
chicken breast
 Hard boiled eggs, avocado,
and roasted sweet potato
 Greens, brocoli, carrots,
avocado, seeds, nuts,
grilled steak
 Kale Smoothyw/ yogurt,
nuts, and apple

19. Fad Diets
 Eat what grows dammit!
 Try to eat as much
unprocessed foods as
possible.
 Nutrient Density – how
many nutrients does the
food have / calories? Ask
yourself before eating
something.
 Coke, Cheetos – little to
none
 Kale, Roasted beets,
Almonds - HUGE

20. Supplements

21. The Bad News
 There are no miracle supplements
 If things were that incredible, they
probably would legal for OTC
 Industry is not well regulated and
sometimes downright dangerous
 AIS Supplement Overview:
http://www.ausport.gov.au/ais/nutri
tion/supplements/overview2
 USADA’s High Risk List:
http://www.usada.org/supplement4
11/high-risk-list
 More not always better: “If you give
me another hammer, I can’t build a
house any faster.”

22. The Good News
 As endurance athletes we put our bodies
through hell. There are products to help.
 Quality Fish Oil – blend of Omega
3, 6, and 9 fatty acids
 Magnesium – Natural Calm. Relaxes
tense muscles post workout
 Beetroot juice
 Vit D
 Caffeine
 Chinese Adaptagen Herbs –
TianChi, Optygen HP
 Iron / B12 Supplement if low (testing
advised)

23. Questions and Comments?

24. Throw everything I told you our
the window
 Glycogen depleted workouts increase bodies ability to
utilize fat
 Short High Intensity Workouts – High Carbs before, little
after
 Longer Low Intensity Workouts – Little to no carbs before
workout, little during, lots afterwards
 Very stressful on the body. Don’t learn to walk by running.
Start slow, AM commutes, recovery rides, etc. Build to
longer rides.