![]() ![]() When figuring out what and when to eat during your next workout, here’s a quick guide from Kim Schwabenbauer DHSc, R.D., C.S.S.D., sports dietitian and triathlon coach: The exact amount of fuel you take in per hour (or half hour) depends on several factors: your fueling in the hours leading up to your ride or race, the size of the athlete, and the intensity of the ride (the more intense the workout, the more fuel you’ll burn), Bede says. Join Bicycling All Access for more tips and tricks That might mean taking small bites of food every half hour, rather than eating handfuls of food every hour. ![]() “I prefer to see athletes consuming incremental fuel across the hour rather than some huge bolus of food that the gut might have difficulty digesting and absorbing,” she explains. Repeat, agrees, saying that she tells athletes to fuel early and often on their rides. Pamela Nisevich Bede M.S., R.D., sports dietitian and author of Sweat. Play icon The triangle icon that indicates to play They also offer their go-to recipes for what to munch on mid-mileage, along with a few top cyclists who also share their favorite concoctions. Keep in mind, it may take some trial and error in figuring out the best fuel for you, but to help guide you toward a snack that powers you for plenty of miles, we got sports dietitians to share what nutrients you need in your homemade snacks to fuel your rides-plus when to fill up on those key ingredients. ![]() Making your own midride snacks also means you can dial in your specific needs and desires when it comes to ingredients, palatability, and what works best for you and your body. All it takes is a little prep work and some delicious recipes (we’ve got you covered on that front). And while those conveniently packed options, loaded with carbs, might get you through your workout, you can also easily whip up some homemade snacks-made of just a few whole foods. You might chomp on gummies or slurp back gels midride, all to keep your energy up and your muscles fueled for miles. ![]()
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