Basic cycling nutrition.

Three basic calorie-containing components: carbohydrate, fat, protein (and alcohol, depending on who you talk to).

During moderate exercise (~60%of VO2max or less) the body uses ~50% carbohydrates and 50% fat/protein. During intense exercise (>~80% VO2 max), the body uses carbohydrate almost exclusively ? the only substrate that can provide energy quickly enough. We store ~500 grams (~2000 calories) of carbohydrate in our bodies as glycogen; when we?ve depleted all the glycogen during intense exercise, we ?hit the wall? or ?bonk.?
We also rely on many other factors, including water and electrolytes, to provide the optimal environment for the chemical reactions of nutrition and muscle contraction to take place. These, too, are depleted during exercise.
By optimizing carbohydrate, water, and electrolyte delivery to muscle, we can provide the right amount of ?fuel? for the muscles and the right environment for the muscles to work during intense exercise.

Lower intensity training diet should consist of:

Higher intensity training diet should consist of:

Carbohydrates and exercise

Hydration and exercise

After exercise

*Low carbohydrate diets have been shown repeatedly to impair endurance performance.

Supplements ? 10 questions that put supplements to the test (from Serious Cycling by Ed Burke, Ph.D.)

  1. What scientific evidence is available to support the claim?
  2. Where were the scientific studies conducted?
  3. By whom? What were the researchers? and laboratories? qualifications?
  4. Do the researchers have a commercial or financial interest in the company?
  5. Where was the study published? Was it a reputable scientific journal or a magazine?
  6. Was the study peer reviewed?
  7. Are there any other studies to support or deny the claims?
  8. What do recognized experts in the field say about the research?
  9. Who are the experts? What are their credentials?
  10. Do the experts have a financial interest in the product?