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Nutrition for Mountain Biking, Part 2

November 15, 2005 Print This ArticleShare

Author: Trainer-X

Daily Training Nutritional Needs

Exceptional bikers require a high-carbohydrate (CHO) diet to maintain stamina. Stored carbohydrates (i.e. muscle and liver glycogen) are the primary fuel for energy. When the stores are low, focus, energy and timing begin to suffer.

For athletes, the American and Canadian Dietetics Associations recommend 55 to 58 percent of calories be CHO, 12 to15 percent protein and 25 to 30 percent fat (1). These are the same requirements for sedentary individuals. However, there has been a growing body of evidence that protein and fat requirements may need to be altered for active individuals, especially when 15 percent of the diet is protein (2,9,10). In order to avoid muscle loss, the protein and fat requirements have been slightly altered here for the recommended training diet as described below.

The Training Diet

The recommendations of the training diet suggest that a meal should be comprised of 55 to 60 percent carbohydrate, 20 to 25 percent protein and 15 to 20 percent fat. The goal of the training diet is to provide adequate energy for recovery and tissue repair quickly and efficiently – without adding body fat – thus maintaining a high power-to-weight ratio. For some, it is easier to keep track of grams than calories. For simplicity, if you ate 2,000 calories a day, 55 percent of that is 1,100 calories from CHO, which is equal to 275 grams of carbohydrates (there are four calories of CHO per gram; thus, 1100/4 = 275 grams of CHO per day. For protein, there are four calories of protein for gram also).

Protein

Some research suggests that protein should be 1.6-1.8 g/kg bodyweight (bodyweight in kg = bodyweight in pounds / 2.2 kg) per day (9) or as high as 2g/kg bodyweight per day in athletes (10). The Recommended Daily Allowance of 0.8g/kg bodyweight per day protein is based on what is healthy for the average sedentary individual, which is not necessarily enough for athletes.

The additional protein is crucial not only for muscle repair, but also as an additional energy source. During time of intense training, the body may start using its own muscle as an energy source. Because muscle mass is difficult to build and maintain, athletes should be careful not to lose it.

Fat

Keep fat intake to about 20 percent of your total calories, consisting primarily of essential and monounsaturated fats. Essential fatty acids are a type of fat that the body cannot create from fish and walnuts. Monounsaturated fats, which are fats with one binding site, can come from olive or canola oils, seeds and/or avocados.

For someone consuming 2,000 calories a day, the fat intake should be about 400 calories. This is equal to about 44 to 67 grams (each fat gram contains nine calories).

You may be tempted to ingest as little fat as possible, however, this is also unhealthy. Keeping your fat intake to less than 15 percent may have a harmful effect by inhibiting absorption of those vitamins that dissolve in fat, and it has no effect on improving your body fat percentage

CROSS-COUNTRY MOUNTAIN BIKING NEEDS

Carbohydrates

Elite cross-country mountain bikers train for long hours, and this calls for a high-energy diet to supply the oxidative energy system, which is responsible for supplying energy for endurance events. A higher CHO consumption – between eight and 11 grams bodyweight each day – is particularly important during prolonged rides to maintain a strong immune system, mental focus and prevent burnout.

Recovery

Daily recovery between heavy training sessions requires a high total carbohydrate intake, but also clever timing of meals and snacks to enhance muscle glycogen restoration (see “Recovery Meal” below).

Particularly for female riders, low iron status may be an issue. Women need more (18 mg minimum) because of their menstrual cycle, as well as daily energy needs. The desire to maintain low body fat levels can cause female mountain bikers to eat too little and become deprived of essential nutrients.

A diet containing a variety of foods, especially dark green veggies, red meat, Cream of Wheat, or vitamin/mineral enriched cereals will help alleviate this problems.

But individual vitamin and mineral supplements should only be used when a blood test indicates an iron deficiency. Inappropriate use of certain vitamin or mineral supplements may have damaging effects on the body.

DOWNHILL MOUNTAIN BIKING

A downhill event can last from 20 seconds to five minutes. Exact nutritional needs will vary according to the degree of training undertaken, so some experimentation may be necessary. The greater the intensity of training, the more calories needed to fuel those workouts while maintaining body size.

The downhill mountain biker should follow the above Training Diet recommendations, but be sure to consume five to seven grams of carbohydrate/kg bodyweight/day, as described in “General Nutritional Guidelines for Mountain Biking”.

Pre-Ride Meal

CROSS-COUNTRY & DOWNHILL

The primary purpose of the pre-ride meal is to offset fatigue.

There is no one-size-fits-all prescription. Different people react differently to the same foods. Try to find food that won’t cause GI distress and will help to maintain focus and endurance. The ideal foods to consume before a competition are speculative, but the high-intensity of bike races require a full store of carbohydrates so the rider will be focused.

A few guidelines:

  • Have a normal-sized meal approximately four hours before riding and a snack one to two hours before riding.
  • For early morning rides, have a high-CHO meal the night before and a snack one to two hours before riding. Keep the protein and fat here to a minimum, as they slow digestion.
  • Avoid bulky foods such as raw fruits and vegetables, dry beans, peas and popcorn. They may stimulate bowel movements.
  • Avoid gas-forming foods such as vegetables from the cabbage family and cooked dry beans.
  • Drink water to be adequately hydrated. One suggestion is to drink two cups of cool water one to two hours before the event. Follow this by drinking one to two cups of fluid 15 minutes before the event. Pay attention to the temperature and humidity of that day’s race because you may need more.
  • Avoid drastic changes in your normal diet immediately prior to competition. Some athletes prefer to use favorite foods to provide a psychological edge.
  • Immediately before your workout or event, consume a high-glycemic CHO drink such as a gel pack like Gu or Hammer Gel to keep your blood sugar sustained at an appropriate level.
  • If you find it difficult to eat before riding, try a liquid meal supplement.

During the Race

Because of the short time frame of downhill races, this section applies primarily to cross-country competitors, although there is some advice for down-hill racers.

Although eating as directed above will allow you to top off glycogen stores coming into the event, you still have to contend with two potential enemies – dehydration and rapid glycogen utilization and depletion.

Dehydration

With long races, one can lose a great deal of sweat, and become dehydrated. A rider’s rate of fluid loss will depend on the environmental conditions, intensity of play, acclimatization, aerobic fitness, hydration status, age, and gender.

Fluid losses are exacerbated for downhill racers by protection gear: full face helmets, back, knee, elbow and shoulder protection, thigh padding, shin padding, long pants, long sleeved shirt and full finger gloves. Fortunately, mountain bikers can make use of hydration packs or Camel Packs. These ensure fluid is easily accessible.

Glycogen Depletion

Glycogen depletion varies with the intensity of the match and aerobic fitness level. Although liquid carbohydrates can help restore lost glycogen, it is never replenished as fast as it is lost.

To remedy both dehydration and glycogen loss, bring a water bottle containing a solution of six to seven percent carbohydrate and electrolytes, such as Cytomax, Heed, Hammer Gel, or GU2O. Try to avoid Gatorade, Powerade or any of the common sport drinks seen on commercials because they contain a considerable amount of table sugar, which may lead to GI distress and poor replacement of muscle glycogen.

Still, something is better than nothing. It is important to consume carbohydrates in order to prevent performance decrease. For rides greater than an hour, a carbohydrate-electrolyte drink, rather than water, is recommended.

If in doubt, try testing a drink during training. If you feel good, go with it during competition.

Here are a few more guidelines:

  • Consume 30 to 60 grams (0.7g carbohydrate/kg body weight) of carbohydrate per hour during the Cross-Country ride.
  • Plan when you will be drinking fluid and carbohydrates during the ride. Carbohydrates should be organized for all rides over an hour in duration. This includes time spent waiting to race downhill.
  • Carbohydrate consumption can come from the hydration pack and bars or fruits such as bananas or dried fruit. If it comes from food, make sure it does not spoil for the duration of the ride.
  • In hot conditions, when fluid needs trump carbohydrate needs, water is essential. A good strategy is to carry a hydration pack filled with water and one to two 16 oz. bottles filled with sports drink.
  • Prepare a variety of foods for the duration of the race.

Recovery

CROSS-COUNTRY & DOWNHILL

Complete recovery can take up to 24 hours after a ride. Consume carbohydrate-rich foods and beverages within 30 minutes or as soon as possible after competition. Getting a recovery-meal in quickly after a race during multi-day events is especially important to enhance recovery. Liver enzymes and muscle receptors are especially sensitive to carbohydrates to fill their exhausted glycogen stores.

Depending on the intensity of the ride, consume 0.7 to 1.5 g/kg bodyweight of CHO-rich, low fiber foods and beverages within 30 minutes or as soon as possible after a game and again every two hours for four to six hours to replace glycogen stores (1).

After physical activity lasting longer than an hour, the body best restores lost glycogen when carbohydrates and protein are consumed together in a ratio of 4:1 (6) or 3:1 (7,8), rather than simply consuming carbohydrates alone. Furthermore, the combination of CHO and protein has the added benefit of stimulating amino acid transport, protein synthesis and muscle tissue repair, all of which will further speed recovery and re-energize you for your next competition.

Products such as Endurox R4 by Endurox and Recoverite by Hammer Gel will provide both nutrients. When in a bind another option is drinking 20 oz. of low-fat chocolate milk post-exercise.

It is better to consume the “meal” as a liquid in order to facilitate recovery faster, and follow with a variety of whole-foods between two and four hours later.

Return to the normal Training Diet at the next meal.

DO NOT FORGET the post-game meal!

Alcohol The temptation of binge drinking may come more after a match for a celebration of victory, receiving a higher ranked belt or a gathering to ease the pain of defeat. A sensible amount will not hinder performance or health. In general, this means one drink for women and two for men.

But alcohol intake can interfere with the game and post-exercise recovery (3-5).

Get a post-exercise meal and fluids in first before drinking any alcohol. This way, less alcohol will have a tendency to be absorbed into the bloodstream and pass into the small intestine with the rest of the food.

Avoid any alcohol 24 hours post-exercise if you have any soft tissue injuries or bruises.

Alcohol and injuries are a bad combination, and it may actually increase swelling, bleeding and delay recovery (3-5).

References

  1. Nutrition and athletic performance – Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine. J Am Diet Assoc.;100:1543-1556, 2000
  2. Kraemer, W.J., J.S. Volek, K.L. Clark, S.E. Gordon, T. Incledon, S.M. Puhl, N.T. Triplett-McBride, J.M. McBride, M. Putukian, W.J. Sebastianelli. Physiological adaptations to a weight-loss dietary regimen and exercise programs in women. Journal of Applied Physiology, 83, 270-279, 1997
  3. El-Sayed, M.S. Effects of alcohol ingestion post-exercise on platelet aggregation. Thromb Res. Jan 15;105(2):147-51. 2002
  4. Peters, T.J., S. Nikolovski, G. K. Raja, T. N. Palmer, P. A. Fournier. Ethanol acutely impairs glycogen repletion in skeletal muscle following high intensity short duration exercise in the rat. Addict Biol.;1(3):289-95. 1996.
  5. Burke, L. M., G.R. Collier, E. M. Broad, P.G. Davis, D.T. Martin, A. J. Sanigorski, M. Hargreaves. Effect of alcohol intake on muscle glycogen storage after prolonged exercise. J Appl Physiol. Sep;95(3):983-90. 2003
  6. Williams, M. B., P.B. Raven, D. L. Fogt, J. L. Ivy. Effects of recovery beverages on glycogen restoration and endurance exercise performance. J Strength Cond Res. Feb;17(1):12-9. 2003.
  7. Zawadzki KM, Yaspelkis BB 3rd, Ivy JL. Carbohydrate-protein complex increases the rate of muscle glycogen storage after exercise. J Appl Physiol. May;72(5):1854-9. 1992.
  8. Ivy, J. L., H. W. Goforth, Jr., B. M. Damon, T. R. McCauley, E. C. Parsons, T. B. Price. Early postexercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement. J Appl Physiol. Oct;93(4):1337-44. 2002
  9. Lemon, P.W. Beyond the zone: protein needs of active individuals. J Am Coll Nutr. Oct;19(5 Suppl):513S-521S, 2000.
  10. Tipton, K. D., R. R. Wolfe. Protein and amino acids for athletes. J Sports Sci. Jan;22(1):65-79. 2004
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