Saturday, May 12, 2012

More Info on Nutrition from Road Bike Magazine

I saw the article, Breaking Down the Mystery of Nutrition, in the latest edition of Road Bike magazine. Here are some of the highlights from the article. trained muscles can store over twice as many grams of glycogen than untrained, roughly 32 g to 13 g a160 lb man has around 80,000 calories in fat stores; muscles can store 300-400 grams of glycogen and the liver 70-100 grams or about 1800 calories total from these two sources protein should never be the preferred source of fuel on a ride endurance athletes can and should consume more sodium than sedentary people; a good rule is to try to get 250--500 mg of electrolytes per hour; my sports dietician tested me and on a really hot day I need 1000mg per hour you most likely cannot keep up with calorie expenditure on a typical ride; your intestine can't absorb more than .8 to 1 gram per minute; if you only 30-60 g, you'll be ok but for that 90 g requirement you can look to fructose and glucose; combined these can provide 1.7 g per minute; its all about multi-transport pathways, which I won't try to explain but look for drinks with a 2:1 glucose to fructose ratio (PowerBar C2Max for example) rides over 3 hours: 4-8 oz fluid every 15-20 minutes; up to 90 grams of carbs per hour, glucose/fructose at 2:1 ratio; gel or blocks, a bar with protein given the length of the ride see a registered sports dietician for an analysis of your needs! I use Dawn Weatherwax at Sports Nutrition 2Go.

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