TMI?

I don't see a place for "files" on this forum (there is on a Yahoo Group) so let's see if it will let me copy and paste all of this:

C-Sig Training Series
NUTRITION FOR CYCLING

I. How body uses fuel for energy

ATP - A compound in body called adenosine triphosphate allows muscles to contract.
How well body supplies ATP determines performance.
There are 2 anaerobic & 1 aerobic sources of ATP.

Anaerobic (functions without oxygen—weight lifting is anaerobic, for example)
1. ATP in muscle cells most powerful source; allows for short, intense effort but used up almost immediately; can regenerate but loses efficiency.
2. Glycolysis “Lactic Acid System” uses glycogen that is stored in muscles & liver.
Glycogen definition: Carbohydrates stored in body for use as fuel
Carbohydrates are primary fuel for intense muscle contractions, but
Lactic acid is waste product when body burns glycogen for fuel. When lactic acid buildup becomes debilitating, it’s called anaerobic threshold, because:
lactic acid interferes with ability to turn fuel into energy;
causes fatigue;
draws in water, reducing blood volume, so it’s harder for blood to deliver oxygen.
You can find your anaerobic threshold by calculating your maximum heart rate--220 – age x 85%
Beyond anaerobic threshold, body can’t continue exercise for long – bonking.

Aerobic
3. Aerobic system provides an almost indefinite energy source, as Oxygen is carried continuously to muscles from blood stream.

II. What foods to eat for energy (Food = carbohydrates & protein & fat)

Before a Ride
• Day before: High carbohydrate diet; lots of complete/complex carbs (fruit, veggies, grains, whole wheat bread and pasta)
• Morning of ride: Breakfast combining quick energy (simple carbs—OJ/jam/sugar) & steady burn (complex carbs—cereal/whole wheat toast/fruit) & a little protein (milk/eggs/soy)

During a Ride Feed muscles with simple & complex carbs
Simple carbs easier to digest while exercising
Complex carbs digest slower, but provide steady energy
Snacks Fig Newton’s/banana/peanut butter & jelly on whole wheat bread/salted pretzels/trail mix of nuts & dried fruit/energy gels/energy bars
How often? On long rides, eat small amounts, frequently (ex: ½ energy bar every half hour)
If fading, take in sugary foods (simple carbs) ASAP

After a Ride Protein, Carbs, Fat (Daily Intake Carbs- 60%, Fat 20-25%, Protein 15-20%)

Protein Eat protein within 2 hours of ride to reduce muscle soreness & begin to rebuild muscle cells. Choose lean protein such as white chicken or turkey, egg whites, beans, soy products like tofu and edamame, or low fat dairy. Any fish and a small amount of nuts are ok, too.

Eat about 4 oz. at dinner. Most of us eat far in excess of that amount, but excess protein is not stored in body, unlike carbs & fat, which are stored as energy.
2.

Carbs After depleting glycogen stores, they must be replenished. Try to eat a little carbohydrate within half an hour of ride finish, and then have more with evening meal. Entire process of converting carbs to glycogen for storage in muscle cells takes @ 24 hours, so do not do anaerobic exercises (weights, hill climbs on bike) the day after a hard ride. You can do a recovery ride on mainly flat terrain.

Fat During rides we rely on carbohydrate stores as primary fuel, then switch to burning fat when glycogen fuel is exhausted.
Fat is 3 X less efficient as a fuel than carbs (50-60% of maximum aerobic capacity, compared to up to 85% with glycogen).
Choose healthy fats like canola & olive oils, nuts & seeds, peanut butter, avocado, fatty fish like salmon and mackerel in your diet.


III. How to get energy to muscles using fluids

Our body is 60% fluids; 45% of which is stored in muscles.
2 Purposes for fluids: to avoid dehydration
to supplement body’s limited store of carbs.
A fluid deficit of 4 % (huge) can reduce aerobic capacity by 50%.

Blood delivers oxygen to muscles and takes heat away (to the skin as sweat).
Plasma is blood’s watery portion. If plasma volume is reduced and not replaced, it causes
• muscle fatigue and cramps, especially in the legs (this is linked to low electrolyte levels, which help regulate muscle contraction).
• heat exhaustion (body can’t cool down)
• the heart to overwork (the heart beats faster to try to maintain blood volume levels).

Before Ride drink 1-2 glasses of water at least 1 hour before

During Ride sip every 10-15 minutes; drink 1 bottle per hour
Short ride need only drink water
Long and/or intense ride, needs liquid carbs in gel or sports drinks or fruit juice (fruit juice not as readily absorbed as first two) rather than just water.
Why? Essential minerals are lost during exercise sodium, potassium, chloride calcium
Water bottle holds @ 20 oz; 2 bottles = 1 quart, the maximum amount the body can absorb per hour.
When exercising hard and in hot weather, body can loose, through sweat, evaporation and urine, up to 2 quarts per hour.
Cool water absorbs faster than warm; sports drink gets into blood stream faster than water.

After Ride drink lots of liquid; avoid alcohol.
Rule of thumb, weigh yourself before ride, drink equivalent amount of liquid after ride to replace lost fluids. Don’t worry that drinking water gives you a weight gain. It’s only water, not carbs or fat!