Training & Racing Hydration and Nutrition
Hydrate with more than plain water if you can Drinking water is ALWAYS a good idea. If you can, however, drink it with a little sodium added to aid its absorption into the bloodstream (you will know water is getting absorbed because you won’t have to urinate as frequently). Skratch and Nuun are two different products that can be added to water to help with absorption and electrolyte replenishment. You can also simply add ¼ teaspoon of sea salt and a little maple syrup to your water bottle; much cheaper in the long run.
500+
20
Years of racing nutrition
Woodcreek MTB student athletes
Eat a balance of carbohydrates, proteins and fats; minimize sugar
Getting enough calories of ANY food during the season can be a challenge, so when you are hungry, eat something. You can maximize the impact of your training, however, if you eat food with a proper balance of nutrients before, during and after your training rides and races. Having a mixture of fats, protein and carbohydrate at every meal or snack ensures that your body receives an evenly distributed amount of energy over the day, rather than a quick high from sugar followed by a crash.
Eat real food whenever possible
Shot bloks, Gu chomps, gels, powders are all manufactured food. Eating too much of these products can lead to GI distress and unnecessary spikes in blood sugar because of the high sugars (glucose, fructose, maltodextrin, etc) content. Eat real food when possible. For rides lasting longer than an hour, however, it always makes sense to keep some of these in your jersey pocket or pack, because you never know when you might need the extra energy to make it home safely. Bloks and gels and powders can be great as a supplement to eating real food on longer rides, but these things should never be your primary energy source.
Training Ride (3+ hours or a typical Saturday ride)
Eat a breakfast that includes protein, carbohydrates and fat, like:
Oatmeal with berries, yogurt, banana
Eggs with toast and butter, banana
Pack liquid for your ride by bringing water enhanced with 1/16 tsp. salt and 1 Tb maple syrup OR electrolyte solution (Skratch, Nuun, etc). No plain water.
Pack food for your ride by carrying some “real” food like a sandwich, Clif bar, trail mix, banana or other bar, and a simple sugar product like Clif bloks, GU chomps, glucose tablets, etc. These are critical for making it through 3+ hour training ride.
During the Ride
Hydrate during the first hour.
Hydrate and eat real food during the second hour (nibble nibble sip sip is best!).
Hydrate and perhaps eat some simple sugar products in the final hour of the ride.
After the Ride You have a 30-minute window to consume 20 to 30 grams of protein (girls need more than boys) in order to optimize your absorption of carbohydrates later. If you don’t, your training will not have the effect you want. Not enough protein keeps your stress hormones elevated.
Examples of suitable recovery foods
Commercial recovery product, such as GU recovery drink mix
Chocolate milk with a scoop of protein powder
Plain Greek yogurt with some berries or made into a smoothie
A real meal
Once you’ve had your recovery food, eat a real meal within two hours that includes protein, fat and carbohydrates. Avoid processed sugar whenever possible.
Race Day!
Think of it the same as a longer training ride with some changes:
Eat the same breakfast you always eat, don’t change anything up on race day. If your race is later in the afternoon, eat a substantial snack within 2 hours of the race.
Hydrate and fuel during the race. Make sure to grab at least one water bottle for each lap raced, especially in warmer weather. Leave sugar products to the beginning of the last lap, giving you energy to attack and sprint at the end.
After the Ride you have a 30-minute window to consume 20 to 30 grams of protein (girls need more than boys) in order to optimize your absorption of carbohydrates later. See above for recovery details.
Reminder -
****We are a NUT-FREE TEAM, so no foods with nut ingredients or peanut-flavor energy bars. Please check ingredients and cross-contamination warnings of the foods you are bringing.****