As a rider for Hess Cycling Team, I understand the critical role nutrition plays in our performance and recovery. Whether you’re a seasoned pro or just starting out, the right nutrition can make all the difference. Here’s a comprehensive guide to help you optimise your diet for peak performance.
Overall Importance of Nutrition
- Prioritising Real Food: While supplements can support pro athletes, the foundation of a good diet is real, whole foods. These provide the essential nutrients your body needs to perform at its best.
- Calorie Intake During Training: Your calorie needs will vary depending on the intensity of your training. Harder training sessions require more fuel to sustain energy levels.
- Eating Well for Better Recovery: Proper nutrition helps your body recover faster and more effectively, reducing the risk of injury and improving overall performance.
Nutrition for Female Cyclists
- Essential Body Fat: Female athletes need more essential body fat (around 12%) compared to male athletes (3%). Dropping below this can lead to health issues.
- Nutrient Needs During Menstrual Phases:
- Follicular Phase: Higher carb-oxidation and lower fat-oxidation.
- Ovulation Phase: Focus on hydration.
- Luteal Phase: Higher fat-oxidation and lower carb-oxidation, with the body retaining more water.
- Healthy Fats Post-Ovulation: Incorporate foods like fatty fish, chia seeds, and dark chocolate.
- Antioxidant-Rich Foods During Ovulation: Include strawberries, oranges, and kiwis to support your body.
Pre-Training Nutrition
- Breakfast: Eat 1-2 hours before training, focusing on carbs based on the intensity of your workout. Include some protein, but keep fat intake low before high-intensity sessions. Hydrate with at least 500ml of liquid.
During Training
- Carbohydrates: Aim for around 60g of carbs per hour to maintain energy levels.
- Hydration: Don’t forget to drink regularly to stay hydrated.
Post-Training Recovery
- Recovery Shake: The easiest way to refuel is with a recovery shake that includes both carbs and protein.
Pre-Race Nutrition
- Breakfast: Eat 3-4 hours before the start, focusing on a mix of fast and slow carbs (e.g., buckwheat and white rice). Keep protein and fat intake low. If it’s warm, add electrolytes to your morning water.
- 1 Hour Before the Race: Have a high-carb snack.
- During the Race: Start with more solid food and aim for 90g of carbs per hour. Fluid intake should be around 500ml per hour, adjusted based on your sweat rate.
Time Trial Day
- Morning Nutrition: Consume fewer carbs than on a regular race day.
- Recovery Shake: Have one after your morning recon.
- Pre-Race Meal: Eat 4 hours before the start.
- Pre-Race Boost: Consider a caffeine or normal gel before the start.
Recovery Nutrition
- Cherry Juice: Helps reduce inflammation and muscle soreness.
- Protein Shake: Supports muscle repair and recovery.
Supplements
- Probiotics: Support gut health.
- Omega-3: Reduces inflammation.
- Low-Dose Multivitamins: Ensure you’re getting all essential nutrients.
- Vitamin D: Supports bone health and immune function.
By following these guidelines, you can optimise your nutrition to enhance your performance and recovery. Remember, every athlete is different, so it’s important to find what works best for you. Happy riding!