In addition to rigorous training plans, a good diet will help you recover better injuries as well as improve the health of the next lesson plan. However, a good diet also needs some noteworthy points, please join Trisport International “Digging Deep” 10 Nutrition Issues of People Cycling!
- CARB – EXCELLENT ENERGY SOURCE
Carb or Carbohydrates, an important factor in the daily nutritional menu, includes carbon, hydrogen and oxygen. Carb helps provide energy daily, when entering the body, carb will break down into glucose and fat, 2 main energy sources for the body. Carb includes starch, sugar and fiber:
Starch: As a long chain of Glucose molecules after they eat and the body absorbs nutrients, they will be converted into Glucose.
Sugar: Short chain carbohydrates found in everyday food. Sugar includes glucose, fructose, galactose and sucrose
Fiber: In fact, fiber serves as a food source for beneficial bacteria in the intestine, helps the body digest, transport nutrients and excrete better.
There are two main types of Carb including Full Carb and Refined Carb. Carb whole is unrefined carb, still contains natural fiber, is a very good source of good carb health such as black bread, germ rice, brown rice, fruit, vegetables, potatoes, sweet potatoes, cereals, oats … For refined carb sources, this is considered a “fear” for those who desire to lose weight. Refined carb has been removed from fiber, instead of sugar, one of the main causes of obesity, heart disease, type 1 and 2 diabetes … Refined carbohydrates include fruit juice, pastries, white rice. , instant noodles … According to Carly Tierney, a nutritionist and bodybuilder, “the key to a well-proportioned body is a good carb choice”, for our bikers, the body is balanced The role not only enhances fitness but also increases aerodynamics, helping to improve performance. Choosing a good source of carb, or whole carb, will help maintain blood sugar levels at a reasonable level, help the metabolic system to go better, provide plenty of energy so you can break through on those stages. crab trailers”.
2. DO I NEED A CARB REFRIGERATION BEFORE PASSING?
The answer is yes. Carb plays an important role not only in cycling but also in all other activities. Carb loading before cycling affects the glycogen system in the liver and muscles. In the intensity of exercise, muscle glycogen is very important for you to face intense exercise.
Glycogen is a multi-branched polysaccharide molecule of glucose that acts as an energy reserve in the body. For our bodies, Glycogen is stored mainly in the cells of the liver and muscles with 3 or 4 parts of water, and the main reserve is in the fat tissue. In addition, muscle glycogen will be converted into glucose by muscle cells, and liver glycogen is converted into glucose which is used for the entire body system including the central nervous system.
The amount of Glycogen will help maintain blood glucose levels, help the muscles to be bulky, full of vascularity and increase the ability to concentrate on the brain so that you can face the cycling stages that require high fitness. Normally, the amount of glycogen is produced through your carb intake, and depending on the good (whole) carb or bad (refined), and affects the blood sugar level in the biker’s blood.
Another indicator you should know is the GI (Glycemic Index), the indicator of blood sugar levels in foods in Carb form. For good Carb, like whole rice, brown rice, black bread, oats, yogurt … will help you keep your blood sugar level in balance, ideal. Although if you tolerate carb as bad as candy, soft drinks, ..v..v … will cause hyperglycemia, adversely affecting the health of the bikers. Therefore, supplementing food before pedaling will help you to “proliferate” to face those difficult steps!WINDOWS WILL HELP YOU BETTER BIKE
3. WINDOWS WILL HELP YOU BETTER BIKE
Fat plays an important role in protecting body organs. As bikers, vitamins D, E, A, and K are extremely essential and fats function to transport those substances into the body better, as well as helping to spread cell membranes. Besides, good fat also supports the creation of male hormone testosterone, hormones play an important role in building and helping muscles get better.
Did you know, 1 gram of fat is twice the amount of calories compared to 1 gram of carb? (1 gram of fat is equal to 9 calories, 1 gram of carb equals 4 calories). Therefore, it is easy to understand that the fat when loaded into the body will increase energy quickly, making you pedal stronger and more durable. After the fat is tolerated and converted into energy, our body will have a mechanism to choose which energy source is better to serve depending on the intensity of each person’s exercise.
Besides, fats are generally divided into trans fats, saturated fats, monounsaturated fats and polyunsaturated fats. As a cyclist, the fat you need to avoid most is saturated fats and trans fats. Both cause an increased risk of cardiovascular disease due to elevated LDL cholesterol and good HDL cholesterol. Good fat is found in fish, nuts, beans, avocado, coconut oil, olive oil, sunflower seed oil, …
4. HELP YOU HARD MORE:
Protein (Protein) – an important factor in muscle recovery and building. Whether you’re a cardio-aerobic practitioner or a muscular focus, protein is important for recovery.
Protein plays an important role in enhancing the immune system, enhancing the health of hair, nails, skin and muscles. Besides, amino acids in protein help develop enzymes and hormones, increase the amount of hemoglobin needed to transport oxygen to active muscle groups.
Many researchers believe that every road athlete in general should consume at least 55-60% of carb, 20-25% of good fat and 15 – 20% of protein. According to Roberta Anding, athletes claim that every day we should consume 0.5 – 0.6 gr protein / 1 pound of body weight (approximately 0.45 g). Some sources of abundant protein such as beef lean, chicken breast, salmon, eggs, milk … however animal protein can be fat into the fiber, so you can alternately change to plant protein like beans, nuts, avocados, …
6. EAT BY MACRO MODE (MACRONUTRIENT):
“Macro indexing is the simplest way to design a diet for each exercise lesson,” says Theo Nicholas, a dietitian. Nutrition according to Macro is simply understood as the tolerance of nutrients according to the physical condition and training needs, the macroscopic nutrition revolves around three things including Carbs, Protein and Fat.
To quantify the nutritional index by Macro, you need to do 3 steps;
- Determination of BMR only: BMR index, also known as basal metabolic rate, is just the number of calories needed for the body to maintain life.
BMR index for men = (9.99 x weight) + (6.25 x height) – (4.92 x age) + 5
BMR index for women = (9.99 x weight) + (6.25 x height) – (4.92 x age) – 161
- Determine TDEE index: TDEE indicator is the number of calories consumed per day including basic activities including travel, eating, …
TDEE index = BMR x R with R is only individual activity
Sedentary people (eating, working and sleeping): R = 1.2
Gentle trainers (walking, jogging, 2.3 sessions / week): R = 1.375
Moderate trainers (3-4 sessions / week): R = 1.55
Many people practice (6-7 sessions / week): R = 1,725
High intensity workout (2 sessions / day): R = 1.9
Depending on the intensity of your exercise, you can choose the appropriate factor to calculate the diet, for example you are a high-strength bike, TDEE = BMR x R = BMR x 1.725
- Determine the goal to calculate calories:
After you have a TDEE indicator, your TDEE example is 3200
If you need to tighten your weight, eat less than 3200
If you need to gain weight, eat more than 3200
And if you want to keep your weight, eat the correct 3200
Next you need to pay attention to human organs, depending on the condition, the carb, protein and fat tolerance ratios are also different, there are three main human organs, including, ectamorph, mesomorph and endomorphmorph her: small skeleton features , slim, macro index is: 25% protein, 55% carbs and 20% fat.
Mesomorph: Being “endowed” with a lot of muscle mass, relatively fast metabolism, macro index 30% protein, 40% carb, 30% fat
Endomorph: Characteristics are large skeleton, metabolic system is slow, and easy to gain weight, macro index is 35% protein, 25% carbs and 40% fat.
For example, if you are an Ectomorph, we have:
Calories from protein (A): 25% protein x TDEE index
Calories from Carb (B): 55% carb x TDEE index
Calories from fat (C): 20% x TDEE index
- Determination of Carb, Protein and Fat:
First, you should note:
1gram of Protein = 4 Calories
1gram Carb = 4 Calories
1gram of Fat = 9 Calories
From above, we have:
Protein to load (Gram) = (A): 4
Amount of Carb to load (Gram) = (B): 4
Amount of Fat to be loaded (Gram) = (C): 9
7. WINE TO HELP YOU BETTER:
Red wine has long been considered a healthy drink. If you take the right dose, do not abuse, wine has the effect of promoting the digestive system, the immune system and the metabolic system, which means that the wine will help stimulate nutrients to be put into the body better. For grape wine, grapes are believed to contain antioxidants such as resveratrol, catechin, epicatechin and proanthocyanidin, which reduce the risk of cardiovascular disease and fight free radical damage.
According to a study from Purdue University, Indiana, USA. Grape wine contains piceatannol, which can prevent the growth of fat cells, meaning it helps you lose weight better.
8. DISABLED A BETWEEN A HEALTHY LOSS?
Is not! After waking up, your body will need energy to be able to function for a new day, if you eat less than the amount of food, in other words the amount of energy your body needs, you are making your body work. more than the energy that the body loads. Instead of our bodies using stored fat to consume, it will use up your muscles to make energy work, which is not good for cyclists, leading to muscle loss and confusion. type of metabolic system, digestion.
In addition, skipping breakfast also makes you more “irritable”, stress is the cause of the hormone cortisol, if the body’s excessive cortisol levels can cause many negative health problems. . Typically cortisol can increase blood sugar, increase blood pressure, cause fat accumulation, increase the risk of obesity, cause stress, stomach pain …
9. “HOMEMADE” SPORTING DRINKS AS WELL AS THE BRANDS?
If you simply practice regular cycling, do not need immediate and quick functions, as well as want to save a cost, you can completely make your own sports drinks. One of the important nutrients for bicyclists is carb and protein, which enhances the energy for cyclists. Although you can make your own drinks without ingredients such as electrolytes, minerals, … or taste “tingling” like brands, but still not “poorly”.
- Drink 1: 500ml of water + 200ml of coconut water + 40gr and 1/4 teaspoon of salt
- Drinks 2: 800ml water + 1/4 teaspoon salt + 2 teaspoons sugar + 1 teaspoon honey and 60ml pineapple juice (pineapple)
10. Does COFFEE BE CONSIDERED “A PHYSICIAN”?
Coffee as a drink enhances concentration by stimulating the central nervous system and releasing andrenaline, a hormone that helps the heart beat faster and “more”. According to sports nutrition expert Tim Lawson, coffee enhances metabolism and promotes the remaining glycogen in muscles, especially drinking a cup of black coffee every morning will help burn fat more effectively.
However, overuse of coffee, especially black coffee, can lead to headaches for some people, and affect the stomach. According to Bikeradar, you can use the coffee type for your every hour of cycling:
Before cycling: Double Espresso – 2 shots: including 185mg of caffeine, 6 calories, 0.4gr protein, 0.8gr of carbohydrate and 0.2gr of fat
In the middle of a kick: 1 cup of milk Americano (moderate) consisting of 277mg caffeine, 18 calories, 1.6gr protein, 2.6 gr carbohydrate, 0.3 fat
After pedal – recovery; 1 cup of mocha (lots of milk) includes 75mg caffeine, 301 calories, 10.7gr protein, and 57.4gr carbohydrate and 11.3g fat.
(Reference sources: Bikeradar, Bicyling, Active)
Above are some nutrition focal points for cyclists. Trisport International hopes through this article, “crabs” have a better view of nutrition to prepare for the next challenges!