Sports nutrition, when and how?
Usage advice for sports nutrition
It seems so simple, you put on your clothes, grab your bike and start the training/tour. Yet your body has to work hard to achieve these performances. A healthy diet, which is adapted to your personal needs, is a good basis. Together with a good sports nutrition strategy BEFORE, DURING and AFTER the tour, you get the most out of yourself.
Performance
The three most important principles of a sports nutrition strategy for endurance athletes are:
- FOR: Hydration – Sufficient fluid in your body
- DURING: Energy – Enough fuel for your muscles
- AFTER: Recovery – Supplementing the right nutrients to help your muscles recover.
Hydration
Dehydration (lack of water in the body) is one of the main causes of fatigue during exercise. Your physical and mental performance can decrease when more than 2-3% of your body weight is lost in fluid.
Three simple steps to optimize your hydration levels:
- Always start your training or tour well hydrated
- Drink at regular intervals while cycling
- Rehydrate when you're done cycling to recover faster
To hydrate properly, it is advisable to drink an isotonic sports drink, such as PowerBar Isoactive. This is an isotonic sports drink that is quickly absorbed into your blood. Due to the fast delivery of carbohydrates and the high mineral content, PowerBar Isoactive is the ideal sports drink during exercise.
Energy
Physical activity requires energy. The more intense (higher speeds) or longer the duration of the activity, the higher the amount of energy expended. Carbohydrates are the primary and fastest fuel for endurance activities, which ensure that your energy supply is replenished. During NAME EVENT, replenish your energy with a PowerBar Energize bar, Natural Energy Bar or PowerGel Shots.
Recovery
After exercise, recovery is crucial. It is important that your body provides the right nutrients immediately after exercise.
As soon as possible after training, the body should be supplied with a combination of carbohydrates and proteins, in addition to sufficient fluid. If you are unable to eat, try a recovery drink. Or choose a bar, for example the delicious PowerBar Protein Plus Bar 30%.
Advice
In summary, the body needs the following:
- Carbohydrates to replenish energy reserves
- High-quality proteins to repair damaged muscle tissue and build new muscle tissue
- Electrolytes (especially sodium) for efficient hydration.
It is strongly recommended to train at least once with the sports nutrition that you will also use during one of the CYCLOsportive trips. The advice is to consume an average of just over 60 grams of carbohydrates per hour. It is important to continue to supplement properly from the start. If you don't start until the 2nd or 3rd hour, you're already too late! Try to maintain a fixed pattern; preferably plan an intake every 20 to 30 minutes. A 500ml water bottle with PowerBar Isoactive provides approximately 30 grams of carbohydrates. The advice is to consume an average of just over 60 grams of carbohydrates per hour.
You can do this, for example, by drinking half a bottle more PowerBar Isoactive and additionally taking a gel (average 26 grams of carbohydrates) or a bar (average 30 grams of carbohydrates). If you notice during the tour that you need more energy, you can supplement this with up to 90 grams of carbohydrates per hour. Make sure you don't consume more than 90 grams of carbohydrates per hour!
